Two sets of:
Banded Lateral Walks x 20 steps each direction
Banded Squats x 10 reps with a 3 second hold at the bottom
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps (no tempo)
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%”
B.
Every 5 minutes, for 30 minutes (6 sets), complete:
Run 400 Meters
Burpee Box Jump Overs x 10 reps
Kettle Bell Swings x 30 reps