Skills and drills:

Med ball donkey kicks

Med ball toss w/change of foot

Fast foot work ladders

WOD:

The 20’s

3 rounds

20 second row sprint, 60 sec row recovery

20 second row sprint, 50 sec row recovery

20 second row sprint, 40 sec row recovery

20 second row sprint, 30 sec row recovery

20 second row sprint, 20 sec row recovery

20 second row sprint, 10 sec row recovery (go back to top and repeat)