Footwork

5 rounds through an agility ladder (icky shuffle, but with both feet touching outside the ladder) and 2 L drills.

My times started around 22-23 seconds, and came down to 18:91 for my last runthrough. The extra touch on the icky shuffle really threw me off at first.

WOD

3 3:00 AMRAPS with 2:00 rest between each

AMRAP 1

• 8 Box Jumps
• 8 KB Swings

3+15 rounds+reps. I started with a 30" box, but dropped down to 24" halfway through the third set. KB swings were with a 35lb kettlebell.

AMRAP 2

• 8 Push Ups
• 8 Slam Balls

4+5 rounds+reps. 20lb slamball, and I moved up to bar pushups (on the 24inch rung) halfway into my third set.

AMRAP 3

• 8 Hang Power Cleans
• 16 total Lateral Hops over the bar

4+1 rounds+reps. The hops were easy and I did them all unbroken. The cleans were not.

Ladder stuff, lateral skips, 5-10-5, serpentine, marking and throwing drills. Finished with hucks with Miriam.

Met Miriam at Bayview Park for a quick workout. Did a bunch of ladder drills and resisted sprints. Turns out you can make a great resistance band by tying two bike tubes together. After that, we worked on lateral skips (also resisted) and sprint starts. Finished with half an hour of throwing.

Did some agility, sprinting and throwing with Gabe in the Penn bubble.

Agility

• Ladder warmup - about 10-12 passes through the ladder with various steps
• Abduction and adduction hops, and related ladder exercise

Sprints

• 6x100yd sprints every minute on the minute. Ended up being about 40 seconds rest between sprints.
• 4x10sec shuffles, 20secs between each set

Throwing

Threw 25 flicks, 25 backhands and 10 hammers at each of 10, 20 and 30 yards apart. Finished with 10 lefties at close range and 50 seconds of plank (10 for each drop).

Warmed up with a few simple plyos and did jab step and crossover step on the ladder.

3x each of the lateral movement drills from this video

• ABductor hops
• ADductor hops
• Ladder 1-2-stick
• Ladder crossover stick

3x shuffle 5, sprint 5, shuffle 5 the other way, sprint 10

3x 5-10-5 in each direction. Recorded my last few. I look very upright throughout the drill, especially when I’m slowing down. Need to work on getting low on the turn.

Bonus: why work on footwork