Warmup:
Active Stretching, 400m run, warm up to 10RM Back squat
Strength:
Explosive Back Squat 5 sets of 10 @ 70% 10RM, take no rest during the 5 sets during your recovery jump rope till you are ready to start your next set
High Intensity:
5 rounds, complete as fast as you can:
- 20 barbell lunges
- 20 side bench jumps
- 50 double unders
- 20 calf raises
Core:
25 situps, 25 flutter kicks, 25 reverse crunches, 25 oblique crunches
Cardio:
4 mile ruck run