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5 rounds of:
400m Run

30 Box Jumps @ 24/20

30 Wall Balls @ 20/14


Running – 300m/200m/1 min out and back/100 High Knees + 50 Mountain Climbers

Box Jumps – Tuck Jumps/Jumps over Odd Object

Wall Balls – Medball Thruster/Single DB Thruster/PVC Thruster/Air Thruster/Air Squat

Rounds – 4 or 3

Reps – 20/15

General Warm Up

If you’re running today do this dynamic warmup –

If you’re doing high knees + mountain climbers do this warmup:

:30 Jumping Jacks

:30 High Knees

:30 Plank

:30 Active Spiderman

:30 Slow Air Squats

Repeat this warm up three times

Movement Specific Warm Up

Box Jump/Tuck Jump:
:15 Low Hops or Alternating Box Step Ups

:15 Low Tuck Jumps

:15 Medium Tuck Jumps

:15 Full Tuck Jumps or Box Jumps

Wall Ball:
:15 Air Squats

:15 Air Thrusters (Thumbs on Shoulders and Finish with Strong Press

:15 Thrusters (Medball, DB, PVC, or Air)

:15 Full Movement (Wall Ball, Medball Thruster, DB Thruster, PVC Thruster, Air Thruster, or Air Squat)

Warm Up Round

200m Run/:30 out :30 back/50 High Knees + 25 Mountain Climbers

10 Box Jumps

10 Wall Balls

Question of the Day
Lays is putting you in charge of making their next flavor!
Whatcha got?