Warm up
A- Roll t-spine & calves/ 2x 5m walking lunge with Sampson stretch + 10m toe walk & heel walk
B- Jump Rope Warm Up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-March
-Single foot double jumps (right 1,2 – left 1,2)
Skill
Single leg box jumps
WOD
12 minutes
8 alternating single leg box jumps
10 KBS w/53# m/70#
*No measure
GoFit
Warm up
A- Roll t-spine & calves/ 2x 5m walking lunge with Sampson stretch + 10m toe walk & heel walk
B- Jump Rope Warm Up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-March
-Single foot double jumps (right 1,2 – left 1,2)
Skill
Single leg box jumps
WOD
7x
30:30
-Jump rope
-KBS
-KB squats
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