MOVEMENT

Agility (on a Bumper Plate)

  • Up-Up-Down-Down (Linear) x 20
  • Up-Up-Down-Down (Lateral) x 20
  • Hop Up-Down (Linear) x 20
  • Hop Up-Down (Lateral) x 20

CONDITIONING

E2MOM for 10 Minutes

  • Row x 100m

*Increase speed each round

AMRAP in 20

  • Run x 400m
  • Wood-chopper x 15
  • Row x 500m
  • Push-up x 15 (3 sets max)

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