WARM-UP
AMRAP X 7 MINUTES
100 METER RUN
10 ALT BOX STEP UPS
100 METER RUN
10 SLOW AIR SQUATS
100 METER RUN
10 BROAD JUMPS
STRENGTH
4 SETS
8 TEMPO BACK SQUATS (2,2,1)*
4 BOX JUMPS(24/20)
-REST AS NEEDED B/T SETS
*THIS IS A DE-LOAD WEEK, KEEP WEIGHTS LIGHT TO MODERATE FOCUS ON TEMPO
WORKOUT
FOR TIME
800 METER RUN
50 BOX STEP OVERS (24/20)
25 DB FRONT SQUATS
(50/35)(35/20)
400 METER ROW OR RUN
20 DB SUITCASE LUNGES
200 METER ROW OR RUN
15 DB FRONT RACK LUNGE + LUNGE + SQUAT
(SCORE IS TIME)