A. GENERAL (4:00)
Tabata (2x at each station)
- Jump Rope
- Air Squats
- Jump Rope
- Jumping Lunges / Reverse lunges

B. MOBILITY/ACTIVATION (3:00)
2 sets
10 Heel elevated Squats
5-10 Toe Elevated Squats

C1. SPECIFIC (8:00)
5 Tempo Back Squats @ 3.1.X.1
Ramp up
3 @ 30%
3 @ 45%
3 @ 55%
3 @ 65%
3 @ 75%
3 @ 80%

C2. SPECIFIC (3-5:00)
Spend 3-5 minutes going over the Burpee get up over & Scales.

10 Rounds for time
6 Burpee Climb up overs
30 Double unders

Score: Time
TC: 12 min

Scaling Options
Beginner
6 Burpee step up overs
30 Single under

Intermediate
As written

Team version, You go I go
Amrap 12 minutes
4 Burpee climb up overs
30 double unders

5 sets of
20 sec on, 40 second off on any machine, as hard as possible

Goal: Anaerobic Conditioning