Day 11:
Warm Up: Tabata Jump rope- air squats x 4 sets

Stretch

Skill: Medicine ball
Behind back throw and retrieve

WOD: AMRAP in 12 min of:
10 Ball slams
5 Over head throws and retrieve
10 burpees
5 Medicine ball cleans

Strength skill: Hollow holds 4 set of 30 sec

Day 12:
Warm Up: 5 min: 10 Jumping Jacks-5 SLOW squats- 2 wall climbs-25 single jump ropes-10 lunge steps

Stretch- Banded hamstring- ankles- backs

Skill: review the Deadlift – 3 sets of 3-5 reps working up in weight- KB scaled

WOD: with a running clock 16 min of:
• Box jumps
• KB deadlift
• Sit ups
• Rest

Skill: Waiters Carry 30 M rest 1:30 x 3 sets
Foam roll mobility