Warm Up

Every 3 minutes on the minute x 4 rounds

1 minute bike or row
8 med ball squats
6 long jumps
12 ring rows
Wall sit 30 seconds or time remaining
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every minute on the minute x 7

back squats x 2 reps build weight

Every minute on the minute x 7
box jumps x 2 reps build height

* perform the back squats explosively, we aren’t looking to get a new 2 RM but to prime the legs for box jumps.

WOD

As many rounds as possible in 20 minutes in a weighted vest (20/10)

5 pull-ups
10 push-ups
15 air squats

*This is a classic funtional fitness workout with a little spice