MetCon

8min of 30sec ON, 30sec OFF

Ball Slams (30lb)

Box Jumps (20”)

*Alternate between movements. i.e. 30sec of Ball Slams, 30sec rest, 30sec of Box Jumps, 30 sec rest.  You will do each movement 4 times.

Post number of LOWEST REPS from each movement.

Endurance

Lactate Shuttle – max efforts, choose ONE sport

Run: 5min ON, 2:30min OFF, 6min ON, 3min OFF, 7min ON, done

Row: 3min ON, 1:30min OFF, 4min ON, 2min OFF, 5min ON, done