Warm up
A- Mash (Softball roll quads & calves) Activate (3x jump rope 25 single jumps + Spinal rotations on back)
B- 800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15
Skill
Squat jumps
WOD
5x
200m sprint
20 squat jumps
*Rest 2 minutes
GoFit
Warm up
A- Mash (Softball roll quads & calves) Activate (3x jump rope 25 single jumps + Spinal rotations on back)
B- 800m run
3x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15
Skill
Movement standards
WOD
5x
30:30
-Jump rope
-Squat jumps
-Mountain climbers
-Sit ups
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