WARM UP: 3:00 Plyos 3:00 Ladder Drills 10 Plank to downward down toe taps 10 Hip openers 20 Banded GMs 2 rounds: 10 Box squats with body only 10 Box squats with BB only SKILL: Every 3:00 minutes for 12:00 minutes: Box Squats 10-8-6-4 WOD: 3 Rounds 800m run 20 Box jump overs