| A. Weighted Box Step Up 5 Sets of 5 (each leg) |
| *after each set = 5 fast box Jumps |
| B. 10:00 AMRAP |
| 30 Lunge Steps (ea=1) |
| 20 Russian KB Swings (24/16 kg) |
| 10 Box Jumps (24/20) |
| C. CORE: 3 Rounds NFT |
| 50 Crunches & 15 Reverse Hyper (on GHD) |
| A. Weighted Box Step Up 5 Sets of 5 (each leg) |
| *after each set = 5 fast box Jumps |
| B. 10:00 AMRAP |
| 30 Lunge Steps (ea=1) |
| 20 Russian KB Swings (24/16 kg) |
| 10 Box Jumps (24/20) |
| C. CORE: 3 Rounds NFT |
| 50 Crunches & 15 Reverse Hyper (on GHD) |