Thursday, Nov. 10, 2016

Warm up
800m run
3 laps high knees ➡️ butt kickers⬅️
backtwist
pvc
leg swing

1.Agility
Speed Ladder drills (double wide ladder)

2.Conditioning
Repeat for 4 rounds
1:00 MAX cal row
1:00 rest
1:00 AMRAP burpee/pull up
1:00 rest
1:00 AMRAP alt. arm KB C&J 53/44
1:00 rest

3. Cashout
50 abmat sit up
25 superman