Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Skill: TTB progressions and efficiencies
Part 2 – Conditioning: “Kris Kross”
Performance: For time –
- Run 400
- 25 Wall ball (20/14lb)
- 25 Box Jump (24/20”)
- 25 Double-unders
- Run 400
- 25 Wall ball
- 25 Box Jump
- 25 Double-unders
- Run 400
Fitness: For time –
- Run 400 or Row 500m
- 25 Wall ball
- 25 Box Jump or step-ups
- 25 Speed Steps or 40 Single-Unders
- Run 400
- 25 Wall ball
- 25 Box Jump or step-ups
- 25 Speed Steps or 40 Single-Unders
- Run 400
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