Warm Up:
2 Rounds
12 Back Extensions
12 Burpees
30sec Back Extension Hold
Work:
Warm Up with 2 or 3 sets of Lite to Medium Weight Overhead
Squats
12 Front Squats
30seconds Low Box Jumps (16-20” at most)
8 Front Squats Heavier
30seconds Low Box Jumps (16-20” at most)
8 Front Squats Heavier
30seconds Low Box Jumps (16-20” at most)
6 Front Squats Heavier
Sprint:
1000m Row
Rest 3 minutes
1000m Row
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