Warm Up

  • 20 plate hops
  • 10 squats with active stretch
  • 5 inchworms

Speed and Agility Activities

  • Pipe Pass Challenge
  • The Floor is Lava
  • Tic Tac Toe

Metabolic Conditioning

Goal: Row 3000m

Person A: Row
Person B: Work
Person C: Rest

Work

  • 20 Lunges
  • 10 Slamball Box Getovers
  • 5 Ring Rows

Finisher

Sally Up