PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can)

Into..
Line Drills 25’ Each
Toe Walk
Heel Walk
High Kicks
High Knees
Buttkickers
Skips for Height
Skips for Reps

200m Run @ Hard Pace

PART B) 3 SETS (As Fast as Possible)
10 Jump Squats
10/10 SA DB Push Press
10 Up-Downs Over DB

FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (52.5/35)|(35/25)

EMOM x 10 MINUTES
MIN 1 - 10 DB Seated Arnold Press (Athlete Choice)
MIN 2 - :50 Weighted Sit-Ups

(Score is Weight)