Day#5 Week#4 Loading

Warm up  

Suicide complex

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10 yard broad jumps*

Skill

Movement standards

WOD

3 x

20m OH lunges w/25 m/45

20 weighted push ups w/25 m/45
2 legless rope climbs or 8 rope pull ups

3 minutes rest