DATE – Friday


Warm-up: Group dynamic warm up with running drills etc.


Mobility: Roll out session: calves, quads, glutes, and back/lats


WOD A) In 10 min, establish a 1 RM strict weighted pull-up


(If you don’t have a strict pull-up, complete 4 sets of 4 jumping pull-up with a 4-5s controlled decent, rest 90s between sets)



In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

6 Box jumps 30/24”  (step down only today!)

8 Toes to Bar
10 Ball slams (30/20lb)
200 Meter Run