Warm Up

• Kettlebell Swings, 30 reps
• SOTS Press, 15 reps
• Med Ball Squats, 30 reps

 Section 1

Box Jumps

4 Rounds of:

Height 1, 10 reps

Height 2, 2 reps

Section 2

Tabata Sit Ups

5 Rounds

30 seconds work

15 seconds rest

Section 3

AJ (Alternate Jane) Teams

A – Row 1,000 meters

B – 3 Rounds of:

• Hang Power Cleans, 7 reps
• Pull Ups, 7 reps
• Push Press, 7 reps
• Pull Ups, 7 reps
• Front Squats, 7 reps
• Pull Ups, 7 reps

C – Block Run