Warm Up
Every min on the min for 9 mins:
Min 1 – 10 glute bridges ( 5 each side)
Min 2 – 10-12 banded good mornings
Min 3 – 2 TGU
Pre Game:
skill- kipping t2b
WOD
21-15-9
Burpees
Box Jump Overs (20/14)
T2B
After Party:
In teams of 2, sprint ladder for time
100′ shuttle sprint (1 length x 2)
200′ shuttle sprint (1 length x 4)
300′ shuttle sprint (1 length x 6)
400′ shuttle sprint ( 1 length x 8)
Partner 1 completes the shuttle sprint, then partner 2 completes the same distance, then move up the ladder. Four points of contact on turn around, partners must tag in other partner.