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Components

Metcon

Front Rack Lunge

Settings

Workout

Saturday

Warm-up

2 set
30 skier jacks
10 leg swings (front and back)/leg
30 high knees (in place)
10 up-downs
30 butt kickers (in place)
10 tuck jumps1 set
10 box step-ups
100-m run

-Then-

1 set
8 box jumps
100-m run

1 set
6 box jumps
100-m run

1 set
4 box jumps
100-m run

Workout

Metcon (Time)

4 rounds for time:
15 box jumps (30/24 in)
400-m run

INTERMEDIATE

4 rounds for time:
15 box jumps (24/30 in)
400-m run

SCORE:
TOTAL TIME
BEGINNER

3 rounds for time:
15 box jumps (12/20 in)
400-m run

SCORE:
TOTAL TIME

Post-Workout Strength

Front Rack Lunge (10-10-10-10-10)

Front Rack Lunge

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