Strength
Plyometrics
7 Rounds of
4 Broad Jumps for max distance
000,130,300,430,600,730,900
Metcon
For Time (15-18 min cap)
1.2k Run
100 Air Squats
75 Push Ups
50 Pull ups/ rows/ bent over rows
Break workload up however athlete chooses
*Wear a vest or ruck if applicable