200 Meter jog
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R / 4L Leg Cradle Lunge W/ Back Heel Touch
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4 Inchworm to Elbow Drop
:45 Goblet Squat Static Hold
4 Ninja Roll Up To Vertical Jump
4R / 4L Leg Cradle Lateral Lunge W/ Twist
200 Meter Jog
A. 3×8 1 Arm Kneeling DB or KB Strict Press
After every round, work on stability with 100′ overhead banded kb walk.
B. 15-12-9
Thursters (115/75)
C2B Pull Ups
400 Meter Run
