Speed and Agility

DATE: 2022-10-14
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Disco, Magoo, Yardbird, Undertow, Gherkin, Median, Booking FNGs: attache
COUNT: 10
WARMUP: WMH, CP, SSH, DD, UD, WGS
THE THANG:
Square Drill (4 cones x 5 yds) sprint, slide, backwards, slide Square Drill – opposite direction
X Drill – Sprint diagonal, slide across

Figure 8 (2 cones x 5 yds)
Shuffle Figure 8
Bear Crawl Forward, Breakdance, Crawl Bear

Sprint (EMOM x 6)

Ring of Fire

MARY: LBC x 25 x 4, Box Cutters, Flutter Kicks, Supermans
ANNOUNCEMENTS: Cornhole tourney, Grunt, TurkeyTrot
COT: Reach out to a friend that might need it.