A. GENERAL (6:00)
3 sets
30 sec burpees / down & ups
30 sec jumping jacks
30 sec air squats
30 sec hollow hold

B. MOBILITY / ACTIVATION (2:00)
Hip 90/90 + Raise
10-14 total reps

C. SPECIFIC (10:00)
Box Jumps
10 Step ups
10 Step up overs
5-10 Box jump over + step down
—
DB Squats (grab workout weight)
10 Single DB goblet Squat
10 DB Squats 2 DBs
—-
Find DBs or other object for Farmer’s carry/object carry

Amrap 25
10-15-20-25 etc
Box Jump overs with step down @ 24/20"
DB Squats @ 50/35 lbs x 2

After each round, perform
100m Farmer's Carry @ 50/35 lbs x 2

TC: 25 minutes
Score: Time
KG: 22.5/15 (12/7.5, 15/10)

Scaling Options
Beginner
Plate Jumps or Step ups
DB Squats @ 25/15 lbs x 2
50-100m farmer's carry

Intermediate
Box Jumps, step down @ 24/20"
DB Squats @ 35/20 lbs x 2
100m Farmer's Carry @ 35/20 lbs x 2

Amrap 25
10-20-30, etc
Synchro DB Squats @ 1 DB
You go I go Box jumps

Between each set, athletes suitcase carry 100m

together

TC: 25 minutes
Score: Time + rounds and reps

Scaling Options
Beginner
Plate Jumps or Step ups
DB Squats @ 25/15 lbs x 2
50-100m farmer's carry

Intermediate
DB @ 35/20 lbs

3 sets
20 V-ups / Knee Tucks
30 Heel Touches

Goal: Core strength