MOBILITY

  • Calf Smash

MOVEMENT

Cone Drills (Zig Zag)

  • Zig Zag Forward Sprint x 2
  • Zig Zag Lateral Shuffle x 1/direction
  • Zig Zag Forward/Backpedal x 2

Cone Drills (Square)

  • Square Locomotion x 2/direction
  • X-Drill x 4

CONDITIONING

EMOM for 25 Minutes

  • Round 1: KB Swing x 15
  • Round 2: Plyo Pushups x 6
  • Round 3: Flexed Arm Hang x 20 sec
  • Round 4: Shuttle Run x 100 yds
  • Round 5: REST

RECOVERY

  • Legs up breathing x 3-5 min

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WOD February 8, 2020

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