Warm-up: 200m Run then 3rds of:

5 Over-unders each way

10 Elbow Plank to Push-up Transitions

5 Squat Tuck Jumps

Strength + Power:

1a) 5 sets 5 Dynamic Push-ups Rest 30sec between sets

1b) Take 6min to build to a Max Height PVC Jump Over


Time Cap 15min

400m Run

20 Toes to Bar

20 Box Jump 24/20in

15 Burpee Pull-ups

20 Box Jump

20 Toes to Bar

400m Run