- Warmup: 200 M run. 100 M run at 80%. 50 M sprint.
- A. Band Sprints 40m x3 per athlete
- B.
- 5 Thrusters (115/75) / BC use double KB/DB
- 30 Double Unders / jumping jacks
- 10 Thrusters (115/75) / BC use double KB/DB
- 30 Double Unders / jumping jacks
- 15 Thrusters (115/75) / BC use double KB/DB
- 30 Double Unders / jumping jacks
- 20 Thrusters (115/75) / BC use double KB/DB
- 30 Double Unders / jumping jacks
- 25 Thrusters (115/75) / BC use double KB/DB
- 30 Double Unders / jumping jacks
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