Movement Prep:

  • 2 Min Barbell Calf Mash
  • 2 Min High Hamstring Roll

Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 10 Box Jumps
  • 200m Row
  • 15 Wall-balls
  • 200m Run
  • 20 Walking Lunges

Skill:

4 Min EMOTM Max Duration L-Sit - Rings or Box

Workout:

16 Minute AMRAP

  • 400 Meter Run
  • 8 Burpees
  • 12 Box Jumps (20/16)
  • 16 Jumping Lunges