| Warm up |
| 3 Min run |
| 10 Hill sprints |
| Skill Practice – 10 Min Cap |
| HS Walks |
| WOD Prep – warm up |
| Ladder 18 |
| 2..4..6..8..10..12..14 – 100 |
| Front Squat |
| Slam Balls |
| Pendley Rows |
| Box Dips |
| Stretch – 3 RNDs |
| 30sec per side Quad Stretch – Kneeling |
| 30sec per side Shoulder distraction (Floor) |
| 30 sec Splits (Side/Middle) |
Friday – 04 Dec 2020
