Day#32 (Speed/ Mental Toughness)

Partner Warm up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Stone G2S/ stone squat

Partner WOD

22 minute ping pong

20 wall ball shots (must be consecutive)

2x suicide (ping pong each segment)

20 KBS (must be consecutive)

12 burpees over partner

GoFIt

Warm Up

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

KB deadlifts

WOD

4x

30:30

-Wall ball shots

-Stairs

-Burpees

-KB deadlifts

-Jump rope