5/31 Friday

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*

WOD

Running aerobic capacity 

(**Record distance each round and try to match or exceed previous effort)

4 rounds of:

1 minute run: 1 minute rest 

2 minutes run: 1 minute rest

Ray Traitz