Triple Broad Jump (Distance)
3 attempts at max distance triple broad jump
– Rest 1-2 minutes between attempts
– Record distance in feet
Front Rack Bulgarian Split Squat 4×8
– Same weight each set
– Superset with temp chin-ups
Tempo Chin-ups 4×6
3 seconds up, 3 seconds down
Weighted if possible
Metcon
4RFT
Every 4 min :
15 toes-to-bar
15 burps
25′ Shuttle Sprint x 8 (200′)
– Note time for each round
– Hand must touch ground on each turnaround of sprint
– Rest remaining time if round is completed before 4 min