Rope run bells and balls.

Warm UP-

Dynamic/Static flexibility

Jump Rope 3 minutes

Rest 1 minute

Descending Ladder 10-1 reps of-

Sprint/Wall Ball (M;20lbs/F;12lbs)

Jump Rope 3 minutes

Rest 1minute

3 Rounds 50 each of-

Jacks/Mt. Climbers/Flutter Kicks

Rest 1 minute

5  rounds AMRAP 1 minute each of-

K.B. Figure 8,High Pull, Snatch Left, Snatch Right, Cork Screw. (no rest)

Cool Down-

Static/Dynamic Flexibility

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