WARM UP
200 rope turns
20 Spider stretch
10 ea
*Back twist
*Iron cross
*Scorpion
PVC passthru
Leg swings
PART ONE – SPEED/AGILITY
(Combination of hurdles/ladder)
2 foot hop into 15/20 ft sprint, jog back
repeat x2
lateral 2 foot hop into sprint
Repeat x4 (2 ea. side)
b- 5/6 hurdle + ladder
2 foot hop into Ickey shuffle
repeat x2
Lateral hi knees into Ali shuffle
repeat x4 (2 ea side)
PART TWO- TEAM WOD (2 per team)
8 (3 min) rounds for time of:
1 min Row for max cal. (1 team member)
During the same min – Burpees for max reps. (2nd team member)
Then both team members run 200 meters together. You have 3 mins to complete.
Score is total number of cal. and burpees of the team.
CASH OUT time permitting
TABATA core
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