WARM UP

3x 30 Second Drills

Jumping Jacks

Lunges

Seal Jumps

Air squats

Straight let sit ups

Push ups

STRENGTH

Bulgarian Split Squats

4×8 ea leg

Hold KB in each hand, back foot on 20” box

WOD

4 RFT

10 burpee box jumps (24/20)

10 C&J (95/65)

Shuttle sprint (mid back, down back)

** REST 90s between each round; each round should be as fast as possible