MOBILITY

  • Foot Smash

MOVEMENT

AGILITY + BOX JUMPS

Agility Ladder (Linear)

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

Box Jumps

3 Rounds

  • Box Jumps x 5

CONDITIONING

PARTNER WORKOUT!

AMRAP in 25 min

  • MB Slams x 12
  • DB Box Step Up x 12
  • V-Ups x 12
  • Row/Bike x 12 cals
  • Run x 200m

*one partner working at a time, alternating movements

RECOVERY

Steady State Aerobic Cooldown

  • Assault Bike *or* Rower
  • Nose only breathing

Minimum 3 minutes

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WOD February 13, 2020

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