Basics:

Every minute, on the minute, for 15 minutes:

• Minute 1 – Front Squat or Goblet Squat x 8 reps
• Minute 2 – Box Jumps x 10-12 reps
• Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Three rounds for time of:

• Run 400 Meters
• 30 Kettlebell Swings
• 20 Goblet Squats

Performance:

Every two minutes, for 16 minutes (8 sets of):

• Front Squat x 2-3 reps
• Build over the course of the eight sets to today’s heaviest triple.

Three rounds for time of:

• Run 400 Meters
• 30 Double-Unders
• 20 Deadlifts (155/105 lbs)
• 10 Front Squats (155/105 lbs)

Everyone!

CORE: Tabata – Hollow to arch…20 sec Hold then 10 sec rest 8 rounds