EVERY 3:00 FOR 3 SETS
200m Run
10 Up-Down + Box Step-Up (24/20)
50 Single Unders or 30 Double Unders
(Rest Remaining)

-1:00 Flow Stretching b/t Sets-

Then… Move into Skill Session

ON A 10:00 RUNNING CLOCK...
Practice Any Bar Movement -- Pull-Up / TTB / Bar Muscle-Up*

*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…

Beginner - Jump or Step-Up with Step Down
Intermediate - Jump Facing Box, Spin On Box, Step Down
Advanced - Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle

FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups

(Score is Time)

EVERY 1:30 x 5 SETS
150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.

(No Measure)