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