::Warm-up | Skills::
Start with 400 Meter run, then
21-18-15-12-9-6-3 Reps of:
Wall ball shots, 20#/14#
Box jumps, 24″/20″ (land, stand, step down)
Kettlebell swings, 53#/35#
Finish with 400 Meter run
Time cap: 25 Minutes. Finish under it.
Notes: As always, scale as needed with the guidance of your coach.