Fitness

Metcon
15 Minutes of Work:
SB Squats 4/4/1/1 X 8 Repeat Hurdle Jumps X 3-5 LM Bentover Row X 5ea

Metcon
EMOM 15 Min
Suicide Sprints 10M X 12 SB/Plate OH Carry X 20M ECC Only Supinated Wide Grip Chin Ups X 5

Skill
Sprinting Warm Up -Skipping Variations -High Knees
-Sprint Starts

Performance

Metcon
EMOM 15 Min:
BB Back Squats 4/4/1/1 X 3 Wide Grip Supinated Leg Raises X 10
Lat Pulldown Variation X 10

Metcon
10, 9, 8....
SB Squats
Supinated Wide Grip Chin Ups
Rowing Calories