Set 1
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Set 2
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Leg

Set 3
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

3 Rounds
:20 Box Jump Overs
100m Run

6 Rounds For Time:

400m Run
12 Box Jump Overs (30/24")

- Athletes may touch the top
of the box with their hands

Intermediate:
300m Run & 10 BJO (same height)

Beginner: 200m Run
12 Box Step overs 24/20"

Accumulate:
50 Medball Sit-up Tosses 30/20#
- With a partner