Warmup
Core - Tabata
Side plank on hand ( leg up if possible )
Power development
5 rds
6 seated box jumps (increasing height )
50 ft broad jump ( focus on hips open )
8 jumping lunges (get high )
Wod 18 min cap
800M run
20 dB box stepovers 50/35’s
40 wallballs 20/14
20 dB box stepovers 50/35’s
800 m run
Level 2
400 m run
20 dB box stepovers 35/20’s
30 wall balls 20/14
20 dB box stepovers 35/20’s
400 m run
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