Warmup Run 400 meters Then 3 rounds of each: Agility ladder 20 meter “Spiderman Lunge” 20 meter “Karaoke” dn and back 5 dot agility drill x5 WOD Max rounds in 8 minutes [...]
Warmup Run or row 500 meters Then 3 rounds of 20 seconds each (no breaks , 3 minutes total): Mountain climbers Squat-jumps Jumping jacks 2 minutes of dynamic stretching: Hip swings, lunge and [...]
Warm Up For 3 minutes: Pick a partner. One of you does 8 ball cleans, the other does burpees. When you get to 8, switch places. Then 3 rounds of: 10 Good mornings with a PVC 10 air squats 10 hip [...]
