WOD
Warm-up
2 Sets
20′ Spiderman w/ Twist
20′ Knee Over Toe Lunge
40′ Burpee Broad Jump
15 Anterior Tibialis Raise
200m Run
Strength
4 Sets
12 Weighted Hanging Knee Raises
100′ Sled Drag
5 Box Jumps (increasing in height as able)*
*take your time with the jumps, not for speed but power and explosiveness
Conditioning
For Time:
200m Run
Rest 1:00
400m Run
Rest 1:00
800m Run
Rest 2:00
400m Run
Rest 1:00
200m Run