Warm up

1 min per leg couch stretch, then:

2 rounds of:

10 Hawaiian squats (5 each side)

10 single leg hops per side

5 per arm single KB front rack lunge steps

Front squat

3 supersets:

8 front squats at 50%

40 ft. broad jumps in as few jumps as possible

Time cap: 12 min

Conditioning

For time:

800m run

30 American KBS 24/16 kg

150 double unders

30 American KBS 24/16 kg

800m run

Time cap: 16 min

Accessory

Tabata V-ups

8 rounds of 20 sec work, 10 sec rest: max V-ups

EVF360

Part A

For time:

800m run

30 American KBS 24/16 kg

150 double unders

30 American KBS 24/16 kg

800m run

Time cap: 16 min

Part B

5 rounds:

8 per leg rear foot elevated split squats (aka Bulgarian split squat)

4 seated box jumps

16 alternating single leg V-ups

Time cap: 18 min

Note: for the seated box jumps, find a bench or a box so that you can sit with knees forming a 90 degrees angle. Jump on a high box.