Saturday

Pre Warm-Up

3 Rounds 

10 pass through 

5 inchworms 

10 sit-ups 

+

2 Rounds 

15 KBS

20 air squat 

 

Warm-Up

Dynamic 

Skill

 

A.) Jump Rope Drills 

WOD

 

“Nicole” 

20min AMRAP 

400m Run

Max Reps Of Pull-Ups 

 

Cool Down 

1.) 5min row 

2.) 3min split practice 

3.) Roll quads and calfs 

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