Warm up :
- 10 Run
- 10 Air squat
- 5 Inchworm
- 20 M walking lunges
- 5 Empty bar back Squat
A. Workout 1 : (16 Min )
4 Rounds:
- 250 M Machine
- 15 Back Squat
- 12 Box Jumps
* 2 Min Rest
B. 8 Min to Work :
- 2 Heavy Back Squat
C. Workout 2 : (15 Min )
4 Rounds:
- 10 Toes to bar / knee raises
- 20 Overhead plate lunges Alternating
- 50 Skipping Rope
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