A) 1 Set of:
10 Samson stretch lunges
10 Air squats (Feet together)
10 Groiners (2 sec pause on each step)
10 Air squats (Feet in sumo stance)
10 Super mans (2 sec pause at top of each)
10 Air squats (Neutral stance)
B) Back Squat
In 15 minutes, establish a 1RM Back Squat
**Rest 2-3 min between each set. Try to find your max in 5-7 Sets
C) 5 Sets, each for max reps of:
30 Second max Burpee
rest 2 min
30 Second max Box jump
rest 2 min
*Score total burpees completed and total box jumps completed separately.
