MOVEMENT

Agility Ladder (Linear)

  • 1 Foot In
  • 2 Feet In
  • In-In-Out-Out (Forward)
  • Hard Crossover
  • In-In-Out (Pause)
  • In-In-Out (AQAP)

3 ROUNDS

  • Stepping OH Throw x 5/side
  • Rotational Throw x 5/side
  • Bike x Peak RPMs

CONDITIONING

AQAP

2-4-6-8-10-12

  • DB Snatch
  • Bike/Row cals

Time Cap: 10 min

*rest 5 min

AQAP

12-10-8-6-4-2

  • DB Snatch
  • Bike/Row cals

Time Cap: 10 min

Goal: Round 2 is faster

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