Warm-Up
ON A 5:00 RUNNING CLOCK…
25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps
25′ Burpee into Broad Jump
-Rest Remainder-
(No Measure)
Strength
EVERY 3:00 FOR 5 SETS
8 DB Front Squats
12 Single DB Goblet Squats
20 Air Squats (fast)
-Rest Remaining Time-
(Score is Load)
Workout
3 ROUNDS FOR MAX REPS
1:00 – Double Unders
1:00 – DB Push Press
1:00 – DB Jump Squats *
1:00 – Max Squat Hold (no weight)
* Hold Single DB across chest
-Rest 1:00 b/t Sets-
(Score is Reps)
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