Wednesday 10/14

Agility complex

*Coach's choice run*

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*

Metcon (Time)

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Buy-in:
3 rounds of:
40 Banded face pulls (standing or seated)
20 DB snatches
30 Prisoner step-ups
*3 minute rest period

Game:
3 rounds of:
20 Dips
20 Alternating DB overhead press
5 Complex- 4 mountain climbers + 2 knee tucks
*3 minute rest period

Cash-out:
3 rounds of:
40 Alternating leg v-ups
40 Alternating DB bent over row
40 double unders/ 60 taps