warm up
200 rt
20 lunges with twist
10 roll down with push up
backtwist
scorpion
pvc
leg swings
A- Agility
All drills timed
First 3 drills ran once clockwise, once counter clockwise
– 5 cone windshield wiper drill w/ tennis ball x2
– 5 cone windshield wiper drill lateral shuffle w/ tennis ball x2
– 5 cone windshield wiper drill back pedal w/ tennis ball x2
– 4 cone square drill with balls x3 attempts
B-AMRAP 10:00
10 Jump Squat
50ft KB Waiter Carry right arm 70/53
10 HSPU strict (scale kipping HSPU or Push Up)
50ft KB Waiter Carry left arm 70/53
C-CORE
3 rounds
0:45 TRX Mountain Climber
20 TRX Knees to Chest
10 TRX Pike
(rest while next group goes thru round)
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