STRENGHT & CONDITIONING
WARM-UP
2 SETS*
:20 WORK // :10 REST
MOVT 1 – Air Squats w/calf raise at top
MOVT 2 – High Knees
MOVT 3 – Alt. Lunges
MOVT 4 – Burpees w/Tall Jump!
*1 SET = MOVT 1 – MOVT 4
Into…
1-2 ROUNDS
6 Alt. Cossack Squats
8 Alt. Box Step-Overs*
200m Run
*2nd Round: 4 Burpee Box Jump Overs
STRENGTH
EVERY 4:00 x 4 SETS
10/10 Single DB Suitcase Deadlift
8/8 SA Seated DB Arnold Press
6 Tall Box Jumps (Athlete Choice)
-Rest with Time Remaining-
WORKOUT
6 ROUNDS FOR TIME
200m Run
8 Burpee Box Jump Overs (24/20)
4 DB Devil’s Clean (50/35)|(35/20)