SPEED - STRENGTH - SPEED

WARM-UP:
*Active Stretch

SPEED SET #1:
"ANNIE" -
50-40-30-20-10 x
*Double-Under
*AbMat Sit-Up

STRENGTH SET (adapted from GatorCrossFit.com):
3 Rounds -
*10 x Shoulder Press (95/65)
*15 x Push Press (95/65)
*20 x Overhead Squat (95/65)
*25 x Front Squat (95/65)
*30 x Push Jerk (95/65)
*35 x Back Squat (95/65)

SPEED SET #2:
5 Rounds -
*400m Run
*20 x Burpee