WOD of the Week: 8-Min Round Speed & Agility

This week's WOD was submitted by Esia R. (@footdoctor_ecrperformance) :

No excuses, just work. "I do today what others won't, so I can do tomorrow what others can't"

A video posted by Esia Rivera- Central Texas (@footdoctor_ecrperformance) on Dec 1, 2016 at 4:59am PST

What You Need:

• Kettlebell
• Flat Bench
• Mini Strength Bands
• Battle Ropes

The Workout:  8 Minute Round of Speed and Agility

• 4 Minute Round of Circuit Work
  • Goblet Squats × 8
  • Incline Push-Ups x 8
  • Leg Raises x 8 
• 2 Minute Round - Bunny Hops 
• 2 Minute Round - Kettlebell Swings
• 1 minute rest
• 8 Minute Round - Battle Ropes
• 1 minute of rest