Warm Up: 2Rds of:


10-Pass Throughs

10-Side Lunges

5-Inch Worms

Skill: Mobility session 15-20 min

WOD: Alternating Tabata (Static holds) = 8rds of 20sec. Work 10sec. Rest

Hollow Body Position (Hollowrock position without the rocking)

Superman Hold (arms, chest, knees and feet off the floor)

Score number of 20sec. Rounds completed, 8 is perfect.


5 attempts at MAX distance Broad Jump

(Coach) Grab a tape measure and lay it on the floor.