A) 4 sets/super set:
4 Back squats
3 Kneeling jump to vertical jump (scale to 4 broad jumps)
B) For time:
21 Pull ups
9 Single kb overhead alt lunges (right arm) – up to 24/16kg
21 Box jump overs
9 Single kb overhead alt lunges (left arm)
15 Pull ups
9 Single kb overhead alt lunges (right arm)
15 Box jump overs
9 Single kb overhead alt lunges (left arm)
9 Pull ups
9 Single kb overhead alt lunges (right arm)
9 Box jump overs
9 Single kb overhead alt lunges (left arm)
-12min cap-
C) Alt Tabata:
Hollow body alt leg lever with m-ball
Sit ups
