1/10 Friday

Warm Up 

A- Roll- Glutes + quads

Activate- 2x 5m dynamic walk + lateral band walks

B- Warm Up 

Band complex Drills

1 mile run/2K row

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Movement standards 

WOD

5x

30:30

-Battle ropes

-Ski for calories

-Air bike for calories

-Row for calories