WARM-UP

2 ROUNDS

10 Step-Ups

:15/:15 Box-assisted pigeon stretch

10 Air Squat

5/5 Cossack Squat

10 Bootstraps

Into

2 ROUNDS

10 Box Jumps (increase height second round)

10 Jumping Air Squat

:30 Squat Hold

STRENGTH (ALL) — 10-10-10-10 Box Back Squats*

Box Squat for load:

#1:10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 4 SETS

15 Box Jumps (30/24)

Max Air Squats w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Squats)

WORKOUT (FITNESS)

EVERY 2:00 × 4 SETS

15 Box Jumps (24/20)

Max Air Squats w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Squats)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-