Tuesday (Volume/ Skill)

Warm up

Band sprint drills

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Rope climbs

Partner WOD

23 minute Ping pong

100m run x2 each

3 rope climbs each

GoFit

Dynamic Warm Up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inchworm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

Tabata the following:

-Air bike

-TTB

-Burpees

-Pull ups/ rig rows