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