Skill Work:
SAQ (speed.agility.quickness)
- ladder
- hurdles
- cones
Plyometrics
Upper Body
- slams
- throws
- push/pull
Lower Body
- split jump
- tuck jump
- depth jump
- broad jump
- bounding
- leaping
Partner WoD:
C: Partner MetCon – CAP20
- 800m shuttle run (partner relay by 200m)
- 200 double unders (partner relay by 20 unbroken doubles or sub of 50 unbroken singles)
- 1000m row (partner relay by 250m)
* EOM 10 MedBall partner sit-up