STRENGTH/SKILL

ICEBREAKER: My biggest pet peeve is . . .

10 min GENERAL W/U:

5 min Mobility + 2 sets of 10x Wall Squat + 10x PVC Good Morning

5 min: Specific W/U:

With Partner: 2 sets; P1/P2: Run 100m + 8x Wall Ball + 6x Sit Up+ 4x Box Jump + 2x DB Man Maker

F = Fitness

P = Performance

S = Sport

WOD

A. "Hurry Up!"

Teams of 2:

25 min AMRAP:

Run 400m together, then;

40x Wall ball split up while 1 person holds plank

30x Sit-Up while one person holds Bottom of squat

20x Burpee while 1 person holds Hollow Rock

10x DB Man Maker 1 person holds plank