Warm up

Foot drills

Jog

High knees

Butt kickers

Side shuffle

Karoake

Skill

Side stepx5

Tipped toex5

Tail whipx5

In the pockx5

Strength

Triplanar lunges

5×5

WOD

5 rft

9 burpee bar hop

12 hang snatch

15 wallballs

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