Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds
- Squat to Stand x 5
- Good Morning x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 5 Sets
- A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between
- A2: Tall Box Jump/Step Down x 1.1.1.1.1 – Rest 2-3 seconds between
- A3: FLR x 45-60 seconds – Rest 90 seconds
B. 3 Sets
For max reps/cals:
- 60 seconds – KBS x max reps
- 60 seconds – Rest
- 60 seconds – Box Jump/Step Down x max reps
- 60 seconds – Rest
- 60 seconds – Row x max calories
- 60 seconds – Rest
