Focus: Cardio
Warm-up:
800 M Run (easy)
5 x FlowFit
800 M Run (easy)
Skill/Specific Warm-up:
Push-up ladder from 5 reps to 1 back up to 5 (rest for same count, e.g rest 5 seconds after 5 push-ups)
3 reps with 2 minute rest between rounds
Shuttle Run (Run to 10 yd. line, back to goal line, up to 20 yd. line, etc. up to 40 yd. line)
WOD: 3, 6, 9
3 rounds of the following:
Enough rounds to cross the football field of 3 x standing broad jumps (or one-leged bounds), 6 x lunges and 9 x squats
18 x Push-ups
Run around track to the starting position.
Sorry, no pictures this time, too busy coaching.