Updated: Aug 12, 2021
Warm Up
3 rounds
1min Skips (no rope)
10 lunge Walk
10 Squat Jumps
5 Burpees
Skill (25min)
Plyometric Agility
*try a little higher
- Max vertical Box Jump
- seated to box jump
- DB weighted vertical jump
Metcon
25 min
ROM WOD
Warm-Up Group 400m Run --- 2 Sets, For Quality 30 second Dead-Hang on Pull-Up Bar 10 Alternating Single Arm Kettlebell Deadlifts 5-6...
Warm-Up 2 Sets, For Quality 30 seconds @ Each Station 10-15 sec Rotation - Row - Â World's Greatest Stretch - Inchworm Push-Ups - Â ...
Warm-Up Part A) Body Flow Warm-Up 20 seconds, Each Movement -Alternating Arm Swings -Back Slaps -Wrist Circles -Trunk Rotations -Hip...
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