Tuesday 1/5

Agility Drills
Four Cone Square Drill x 8
- You don't necessarily need cones... shoes, hats, baseballs will all work as cones
- Cones are in a 5 yd x 5 yd square
- Mix up movements, examples: do carioca across instead of shuffle, start from a different cone of different movement

Two Cone Wheel Drill x 6
- Cones are 5 yd apart
- On both these drills, similar to sprints, make sure you recover fully before starting the next

Strength
3 x 5 Weighted Pullups
3 x 5 Weighted Pushups or Bench Press (DB or Barbell)

WOD
5 Rounds:
10 Overhead Squat (45 lb bar)
10 Overhead Alternating Lunges (45 lb bar) (5 each leg)
- Keep the bar locked out directly overhead (don't let your arms bend and don't let the bar travel forward or backward)
...then...
3 x 8 Strict Knees to Elbows (no swinging)
3 x 8 Ab Rollouts w/wheel or barbell
and forearm work
- This portion of the workout is not timed