Warmup
Run 400 meters
Then 3 rounds of each:
Agility ladder
20 meter “Spiderman Lunge”
20 meter “Karaoke” dn and back
5 dot agility drill x5
WOD
Max rounds in 8 minutes of:
4 Handstand push-ups
2 pood kettlebell swing, 8 reps
12 GHD situps
Finisher
Accumulate 5 min in bottom squat position
