Warm-up: Run/ Row/ Ski 400m, 10 squats, 10 push-ups, 10 pull-ups, 10 sit-ups, 10 back extensions, 30 second Samson Stretch
Strength/Power: Every 30 seconds for 6 minutes attempt a max height box jump.
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Chinese Jerk Drills