Warm Up
Pass throughs
3 mins. jumprope
25 squats
25 pushups
25 sit ups
25 scap pulls
Strength
Squats
10-5-3-3-3-10
Build to 80%
WOD
50-40-30-20-10
Wall balls
Ball slams
200m on a machine for time
Banded hamstrings
Warm Up
Pass throughs
3 mins. jumprope
25 squats
25 pushups
25 sit ups
25 scap pulls
Strength
Squats
10-5-3-3-3-10
Build to 80%
WOD
50-40-30-20-10
Wall balls
Ball slams
200m on a machine for time
Banded hamstrings