PLYOMETRICS
8×3 Seated Box Jumps
Increase Height each set
*Use plates to increase height
Resting 1 minute between rounds
WOD
20 Min Cap
100 Burpees to target
Row/Bike/Run Remainder of time
*For max Metres
PEAK
Alternate between A1,A2 AND A3
for 3-4 rounds
A1. Walking back rack lunge – 12
steps (6/side) @ AHAFA, rest 1-2m
before A2
A2. Single leg KB deadlift – 4 x 10/
side @ AHAFA
A3. Prone DB/KB Row – 8 @ AHAFA,
rest 1-2m before A1
*AFAFA = As Heavy As Form
Allows
*Rest 2min after each exercise