Day 13:
Warm Up: 10 walking lung steps- 10 dot drills-air squats- back peddle to sprint x 3 sets

Stretch: circle

Skill: Pull Ups- on a low set up bar 3 sets of 6-8 reps/ negatives 3 sets x 3-4 reps

WOD: 10 Min of:

Shuttle Run down back twice = 1 set
3 pull ups scaled as needed
5 wall walks
7 burpee box jumps

Challenge: pistols

Day 14:
Warm Up: Broad jump- side shuffle-inch worm- 15 sec hanging holds x 4 sets

Drill: Medicine ball all around – high toss to partner- chest pass-right side toss- left side toss x 6 sets

Focus: Squats On various items- Bosu- on a box- red mats- single legged… etc

WOD: EMOTM 12 min of:
Min 1: 10 DB squats
Min 2: 7-10 push ups
Min 3: 7-10 Burpees