Warm-Up

Agility complex

*Coach's choice cardio/ 3 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

Partner WOD

30-minute ping pong

3 underhand pull-ups

6 push up and over MB

9 hollow rocks

12 walking luges