200 Meter Run
Knee to Chest
3 Air Squats + Broad Jump
Skip for Height
Skip for Distance
40 KBS 53/35lbs
2min Plank Hold
Stay consistent on your run! Move effortlessly from one component to the next with minimal rest in between movements.
Metcon (No Measure)
Weighted box step ups (total; not each leg)
Perform 5 pull ups, then 10 box step ups, then 4 pull ups, then 8 step ups, and so on...
No substitution on ring rows today, choose a band to assist your pull-ups