FRIDAY WORKOUT

WARM UP
DYNAMIC STRETCH
WALL TO WALL RUN
JUMPING JACKS
PLANK
30/30 X 2

​AGILITY LADDER:

SPRINTS
SKATER JUMPS
LATERAL HI KNEES
DOUBLE HOP TO SQUAT
SINGLE LEG

1 MIN ON - 30 SEC REST
1 ROUND


STRENGTH WORK
​FRONT SQUATS OFF RACK
5 X 5 

METCON
75 JUMPROPE SINGLES
5 DEVIL'S PRESSES 
50 JUMPROPE SINGLES
6 BOX STEPS
25 JUMPROPE SINGLES
7 BALL SLAMS


3 MIN ON - 1 MIN REST 
4 ROUNDS