Warm-up
“Pass the Pipe”
-Coach must play Snoop Dogg
Wod
Tabata
20/10 x8 Each (performed as a super set)
1.
Battle Rope Alternating Waves
Hand-to-hand swings
2.
Medball Russian Twist
Super Plank
3
Rope In/outs
Cossak Squat
4
Jump Rope
Singles
Double-unders
Rest 1 minute between Tabatas
Post
Mobilize
Practice techniques and strategies for tomorrow