Warm Up
Leg and Knee joints warm up (leg swings)
2 rounds:
10 reverse lunge kick up
10 low jump jack hands touch the floor

Agility Ladder
Forward High Knees
Two Steps Forward
Side Steps

 
Skill / Strength
Warm Up to Sprints
1 x 50%
1 x 60%
1 x 70%
2 x 80%
4 x 100%

Plank Twist
(add weight if proficient)

 
Metcon
MR.15.11.16
2 rounds of:
2 minutes
2 box width burpee broad jump
5 ball slams
10 plank jacks
then:
1 min rest