WARM UP – MOBILITY
(15 mins) Agility / Plyo warmup with cones + dynamic stretches
WOD A
A1) Reverse Tabata L-sit Hold – 10 secs on / 20 secs off x 8 rounds

-Rest 1 min-

A2) Reverse Tabata Handstand Holds

*Ninjas can try 15 on/15 off, or 20 on/10 off

WOD B
PARTNER SANDBAG RUN INTERVALS
Alternate work:rest intervals with a partner, carrying a sandbag
10x400m 70/45lb sandbag on back of shoulders (5 sets each)

-Carry a slamball or medball if the sandbag is too heavy
ACCESSORY
Stretch hip flexors, calves, shoulders