Warm-up

Strength:

Every 2min x 8min

Dumbbell Box Step-ups x 12-16 reps

*Box height is based on YOUR height. Most people will use a 20in or LOWER. Base it upon your quad angle when your foot is on the box. It should be relatively parallel to the ground. These are for quality, not speed, so be deliberate with each step up and down.

Conditioning:

As many Rounds and Reps as Possible in 2min of:

20 Front Squats

20 Box Jumps

20 Push Press

Rest 1min and repeat for a total of 3 sets.

Start each set where you left off. Score is total rounds and reps completed in the 3 sets.

Rx 115/75 and 24/20

Rx+ 135/95 and 30/24in

Finish:

2-3 sets

L-sit on Boxes x 30-45sec accumulated

Side Plank x 30sec each side

Rest as needed