Warm-up
400m Run
Squat movement Prep
10 Squat Jumps
10 Goblet Squats
10 Long Jumps
Strength:
Front Squat
5 sets of 5
Heaviest weight possible for all sets
Metcon:
400m sprint every 4:00 minutes for 20 minutes.
Extra Credit
3 sets of 8 of strict chest-to-bar pull-ups
(recommended)
Alternate Plan
Row Sprints
500m Row every 4:00 minutes for 20 minutes.
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