10-4-12

Mobility: Warm-up: 4x 150m row 15 kb swings 10 step-ups 60sec plank complex Endurance: 1x 1000m row WOD: 7x 5 deadlifts 5 rep leg blaster *5 squats 5 lunges/leg 5 split jumps/leg *5 squat jumps

9-5-12

Mobility: Warm-up: 3x 30 secs Single Leg Dot Drill 30 secs Hop Scotch Dot Drill Mini Leg Blaster 10 squats 10 lunges (total) 10 split jumps (total) 10 squat jumps 30 secs L-Sit Endurance: 4x sprints WOD: 3x 400m run 15 Box Jumps 25 Weighted Sit-ups