8min of 30sec ON, 30sec OFF
Ball Slams (30lb)
Box Jumps (20”)
*Alternate between movements. i.e. 30sec of Ball Slams, 30sec rest, 30sec of Box Jumps, 30 sec rest. You will do each movement 4 times.
Post number of LOWEST REPS from each movement.
Lactate Shuttle – max efforts, choose ONE sport
Run: 5min ON, 2:30min OFF, 6min ON, 3min OFF, 7min ON, done
Row: 3min ON, 1:30min OFF, 4min ON, 2min OFF, 5min ON, done