3 x or 5:00
Bear crawl => agility ladder => 25m sprint => 25m carioca => basic dot drill 10 times => 3 broad jumps
then…
5 Rounds
10 wall ball shots
12 toes to bar
100 M run
Between each round, using the agility ladder, run a basic pattern down and back through the ladder, coming up with a different word in a given category each time you jump “in” the ladder. However, these words must go in alphabetical order. For example, if the category is “animals”, you would begin with “alpacas, baboons, cats, dogs…” and so on, completing the alphabet, or set a time limit to get as far along in the alphabet in 2 minutes. Use these categories:
1. Countries
2. Fruits and vegetables
3. Cities
4. sports and games
5. animals