WARM-UP:
2 Rounds -
*20 x Power Jack
*200m Run
*Dynamic Stretch
ADD-ON SET #1:
Round 1: 100m Sprint
Round 2: Rnd. 1 + 10 x Barbell Burpee (mod: w/ DBs)
Round 3: Rnd. 2 + 10 x OH Squat (mod: w/ PVC or unloaded barbell)
Round 4: Rnd. 3 + 10 x Burpee-Lateral Hop over bar
RETURN INTERVAL:
*10-8-6-4-2 x R Leg: Bulgarian Split Squat (DBs hanging)(back foot atop box)
*10-8-6-4-2 x L Leg: Back Rack Bulgarian Split Squat (DBs hanging)
*100-80-60-40-20 x High-Knees Jump Rope
ADD-ON SET #2:
Round 1: 100m Sprint
Round 2: Rnd. 1 + Squat (fingers touch floor) to Barrier Broad Jump over box
Round 3: Rnd. 2 + 10 x Barbell Stiff Leg Deadlift High Pull (mod: w/ DBs)
Round 4: Rnd. 3 + 10 x Barbell Windshield Wiper (R and L = 1)
RETURN INTERVAL:
*10-8-6-4-2 x R Leg: Bulgarian Split Squat (DBs hanging)
*10-8-6-4-2 x L Leg: Bulgarian Split Squat (DBs hanging)
*100-80-60-40-20 x High-Knees Jump Rope
ADD-ON SET #3:
Round 1: 100m Sprint
Round 2: Rnd. 1 + 10 x Lunge Jump (R and L = 1)
Round 3: Rnd. 2 + 10 x Jump Squat
Round 4: Rnd. 3 + 10 x Wall Climb
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