Difficulty: Intermediate

Primary Equipment: Agility Ladder, Battle Ropes, Medicine Ball

Secondary Equipment (recommended): Kettlebells, Equalizer (for inverted rows), Cones (to mark sprint distance)

Instructions: 3x30s, rest 60


Dynamic Warm-up


1a OH Squat
1b MB Slams

2a Pushups
2b Reverse-grip Inverted Row

3a KB Goblet Squat
3b Walking Lunges

4a Ropes: Alternating Waves
4b Agility Ladder (Hop Scotch)

5a Agility Ladder (Lateral 2-Feet)
5b Crawl

6a Sprint x10 for 30yards

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