Focus: Cardio and fun
Warm-up: 400m Run, agility ladder, group active/dynamic warm-up, 5 x 50 M sprints
Skill/Specific Warm-up: Review WOD exercises
WOD: Fireman Over Board – 2 rounds – 200 M Med Ball Run + 10 Wall balls, Barbell raise, Zercher sand bag clean, rope climb, Sledge hammer.
