WARM-UP
ON A 8:00 RUNNING CLOCK
100 M JOG
INTO…
2 SETS
10 SLOW TEMPO FRONT SQUATS (3131)
8 KANG SQUATS 6/6 ELBOW PUNCHES
INTO…
STEP DOWN BOX JUMPS AT AN EASY PACE REMAINING TIME
STRENGTH
ON A 12:00 RUNNING CLOCK
BUILD TO A MODERATE-HEAVY 3 REP CLUSTER
WORKOUT
EVERY 3:00 X 5 SETS
100 METER RUN
15 BOX JUMP OVERS (24/20)
THRUSTERS REMAINING TIME (95/65)(65/45)
-REST 1:30 B/T SETS
(SCORE IS REPS)