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WARM UP:

Agility Ladder + Mini Hurdle Drills

3 RNFT
10 Total Hand to Hand Swings
10 Goblet Squats
1 TGU R & 1 TGU L

Choose 1 Option:

CONDITIONING OPTION

A. Run 5 Laps for time. Record Time.

Rest the same amount of time it took to complete A.

B. Row 2 K for time. Record Time

Rest the same amount of time it took to complete B.

C. 60 Bar Facing Burpees for time. Record Time.

OR

CROSSFIT OPTION

PART 1:

5 Rounds of:

0:30 of Sand Bag to Shoulder (alternate Shoulders) – Scale to 30 lb Med Ball
0:30 Rest
0:30 Max Cals Assault Bike
0:30 Rest
0:30 Forward Facing Jump Over Sand Bag
0:30 Rest

Walk 1 Lap at conversational pace for recovery

PART 2:

3 RNFT
10 x AbWheel Rollouts
10 x Knee Ups using Ab Slings (NO kipping hold for 2 count on each rep
at the top)
0:30 sec Back Extension Hold

Rest as needed between sets

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching