Runners, if you don’t have a Jump Rope (and/or PlyoBox) get one. They’re cheap & multifaceted. Can be used for skills/drills, warm-up, and conditioning. Today was conditioning. Reps For Time Front Squat 1, 2, 4, 8, 16 Box Jump 2, 4, 8, 16, 32 Double Under 4, 8, 16, 32, 64 • Perform 1st set of FS, BJ, DU. Then move to 2nd set of each movement. *It should be 5 Rounds of ascending reps • 2x KB’s for Front Squat is preferred • Box Jumps should be low enough that they are performed quickly with minimum knee bend • If you can’t do DU’s 2x Single Skips, then 5:00 of DU practice after cool down @Ironwillhq #voluntasferri @drinknooma #noomalife


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