RSS: (before workout)
4 rounds of 5 sec on, 30 sec rest (work on SPEED)!
Squat Thrust
SL Hops for Distance on Right
SL Hops for Distance on Left
Tuck Jumps

XWOD: Max Speed
12x 5 sec sprints, 30 sec rest (all out!)

RSS: (after workout)
5 minute Practice – wall walk to handstand and wall walk to backbend

Location:No Excuses Gym