A. Warm up
Ladder drills
B. 4 Station skills/drills
4 sets of:
40 seconds on, 20 seconds off
a. Lateral high knees over hurdles
b. Quick feet on 12" box
c. Balance on 1 leg with eyes closed
d. Plank
C. Metcon
15 minutes AMRAP
16 walking lunges with kettlebell (1 step = 1 rep)
14 weighted sit ups with the same kettlebell
12 jumping goblet squats
* Every 2 minutes, 4 shuttle sprints
My score: 2 rounds + 14 walking lunges (8 kg KB)
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