Workout of the Day
Strength
Back Squat 5 x 3 at 85-88% of 1 Rep Max (Be sure to ask for a spotter if it’s feeling really heavy!)
Immediately after each set, perform 10 Box Jumps (24 / 20) as fast as possible, then rest 1-2 minutes
Conditioning
Complete the following for time:
20 Burpee Box Jump Overs (24 / 20)
200 m Run (fire hydrant)
15 Burpee Box Jump Overs
400 m Run
10 Burpee Box Jump Overs
600 m Run (to the 400 m dot, back to the corner, up to the cone – which is past the hydrant, back inside)