CFE:

MOB

DYNWU

25M AMRAP:

400m Run

10m Bear Crawl/10 Goblet Squats/10 Broadjump Burpees

CF:

MOB: Wrist/ Ankle/ Groin/Back

A. Agility Drills

Staggered Shuttle- Run Shuffle Shuffle Run- Side Straddle Hop- Ickey Shuffle

B. Bring Sally Up WU with Body Weight

Then:

Front Squat

5 by 4. Increase Load. Practice Pause then Speed out of Bottom.

C. “Kettlebell Karen” 10M CAP

150 KB Swings (53/35)

D. $$ Optional Core Work $$

50 Cal Row

25 GHD Med Ball Situps

25 Hip Ext

25 Reverse Hypers

15 LSit Pullups