| A. 6:00 TGU (technique, not speed, 3:00 per side) |
| B. 5:00 – 30 One-Leg Box Jumps (15/15) |
| C. 3 Rounds for time: |
| 25 Box Jumps (24/20) |
| 25 Kettlebell Swings (24/16kg) |
| 25 Push Ups |
| D. NFT – 50 Hollow Rocks |
| A. 6:00 TGU (technique, not speed, 3:00 per side) |
| B. 5:00 – 30 One-Leg Box Jumps (15/15) |
| C. 3 Rounds for time: |
| 25 Box Jumps (24/20) |
| 25 Kettlebell Swings (24/16kg) |
| 25 Push Ups |
| D. NFT – 50 Hollow Rocks |