Equip: Dynamax Ball (14 lb.), Plyo Box (20 - *24"), Heavy DBs (10 - *20 lb.)
WARM-UP:
*400m Run
*Dynamic Stretch
MAIN SETS:
1)
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
Between ea. set of Air Squats: 5 x Push-Up
Tripod Sprint:
3 Rounds -
*100m Run Sprint
*10 sec. Rest
2)
20-18-16-14-12-10-8-6-4-2 x Box Jump
Between ea. set of Box Jumps: 5 x K2E
Tripod Sprint:
3 Rounds -
*100m Run Sprint
*10 sec. Rest
3)
20-18-16-14-12-10-8-6-4-2 lengths x 10m Shuttle Sprint
Between ea. Run: 5 x DB Thruster (challenge: Jumping)
Tripod Sprint:
3 Rounds -
*100m Run Sprint
*10 sec. Rest
FINISHER:
10-9-8-7-6-5-4-3-2-1 x Wall Ball
Between ea. set of Wall Balls 5 x Burpee
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