PM WOD
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10 MINUTE WARM UP+5 MINUTE STRETCH
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A1: 5 MINUTE SHADOW BOXING
A2: 5 MINUTE SHADOW BOXING(WITH LIGHT WEIGHTS)

B1: 3 RDS X 1 MIN PER EX.+1 MIN. REST B/T SETS
PLYO PUSHUP
SINGLE ARM MED BALL THROWS
BALL SLAMS

B2: AGILITY LADDER DRILLS
2FT EACH SQ.
2FT IN 2FT OUT EACH SQ
SLOLEM
LATERAL SHUFFLE 1 IN 1 OUT
LATERAL SHUFFLE 2 IN 2 OUT

B1: 3 RDS X 1 MIN PER EX.+1 MIN. REST B/T SETS
LATERAL BARRIER JUMP
LATERAL HIGH HOPS
BOX JUMPS


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DRI-FIRE

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SPARRING