Equip: Med Ball

WARM-UP:

3 Rounds - (4.5 min.)

*30 sec. x MB Jack

*30 sec. x MB Goblet Squat

*30 sec. x Rolling MB Plank

----------------->outside to 7th floor of Piedmont Row parking deck w/ MB

SET #1 - 

5 min. AMRepAP of Burpees

*Every Time You Break: Walking Lunge there/ back (challenge: MB OH)

RUN INTERVAL: (start @ top of hill)(never any need for equip.)

3 Rounds -

*30-20-10 x Squat Jump

*Hill Sprint - Fwd. down hill/ Bkwd. up hill

SET #2 -

5 min. AMRepAP of Wall Ball 

*Every Time You Break: 1 Lap Sprint (~200m)

RUN INTERVAL:

3 Rounds -

*30-20-10 x alt. Lunge Jump

*Hill Sprint - Fwd. down hill/ Bkwd. up hill

SET #3 -

5 min. AMRepAP of Rolling MB Push-Up 

*Every Time You Break: 5 x MB Squat Catch-and-Release (squeeze MB b/w insteps of your feet, squat, then jump up drawing knees and MB up, let go of MB and catch in hands)

RUN INTERVAL:

3 Rounds -

*30-20-10 x Lateral Hurdle Hops (R and L = 1)

*Hill Sprint - Fwd. down hill/ Bkwd. up hill

SET #3 -

5 min. AMRepAP of Med Ball Clean (mod: DB Deadlift to Front Squat)

*Every Time You Break: 6 lengths x MB Shuttle Sprint (~10m ea. length)(hold MB centered @ chest, tap MB to floor @ ea. end line)