Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets.