WARM-UP 8 x figure-8 inside gym Indoor Plyos 1 Set of Fence Drills (10 reps each) 1 Set of 5pt Hip (15 reps each) WOD 20 Minute AMRAP of: 10 Ground to Overhead (115/75) Shuttle Run (4 touches) 15 Air Squats Shuttle Run (4 touches)

WARM-UP 800m run Plyos WOD – “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/25) 50 AB Mat Situps 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double Unders (2:1 singles)