Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
- Every 3 Minutes for 18 minutes:
Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2
Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2
* The jumps should be close to max effort. Jump high, jump far.
2. For time:
30 Toes to bar
60 Wallballs
30 Toes to bar
