Baseline:
20m X
Plyo Step
High Knees
Butt Kickers
High Skip
Figure 4 Drills
Carioca
Side Shuffle
Groiners
3X
5 Strict Pull Ups
10 Push Ups
15 Jump lunges
Aerobic Conditioning:
2X For Pacing and Quality,
200M Run: 12 Double KB Front Rack Lunges/12 Ring Push Ups/ 15 GHD Sit Ups
Rest time = Work Time
400M Run: 12 Double KB Front Rack Lunge/ 12 Ring Push Ups/ 15 GHD S it Ups
Rest time = Work Time
600m Run: 12 Doule KB Front Rack Lunges/ 12 Ring Push Ups/ 15 GHD Sit Ups
WOD:
Against a 7 Minute Clock, Row As many Meters as Possible.
