Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Run 5 laps
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Strength –

12 min

10-8-6-4-2

Bench press

squat cleans

 

Then…

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups