Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches
WOD: 3 x’s each Group
Ladder & Hurdle Drills
Group #1
Ali Shuffle (L & R)
Complete Hurdle Course 2 Feet Bounding
Group #2
2 Feet each Box
Complete Hurdle Course Lateral Steps Across hurdles (L & R)
Group #3
1 Foot laterals Each Box (L & R)
Complete Hurdle Course (Zig Zag Around Hurdles)
Group #4
Plank Lateral Hand Walks (L & R)
Complete Hurdle Course (Forward Sprint/Back Pedals-Zig Zag Around Hurdles)
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