11/18 Monday

Warm Up 

A- Roll-  Quads & calves

Activate- 2x 25 single unders + 5 single leg box jumps

B- Warm Up 

Agility Complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

Movements 

WOD

30 minute ping pong

100m SB run w/50# m/75#

100m farmers walk w/45# m/70#

2x each stair well with plate w/25# m/45#

50m prowler push w/50#  m/90#