Warm Up
ON A 5:00 RUNNING CLOCK
1 ROUND
10 Alt. Lunges
10 Slow Deadbugs
8 Broad Jump
Into
1 ROUND
10 Alt. Step-Ups
10 Tuck-ups
8 Broad Jump
Into
1 ROUND
6-8 Box Jumps
10 V-ups
8 Broad Jump
Skill
15-12-12-10*
Bent Over Rows
*Superset each set of BOR with 5-7 Barbell Rollouts
Workout
3 ROUNDS FOR TIME
400m Run
30 Box Jumps
20 Toes to Bar
-Hard Cap 16:00-