Strength

Every 4 minutes for 4 sets, complete:
KB Suitcase Deadlift x 5 reps/side @ 31X1
Single-leg Broad Jump x 3 reps/side (single-leg take off, two-legged landing)
Kayak Special x 20 reps

Conditioning

20-15-10-5 for time of (13 min cap):
Devil’s Press (35s/20s)
Box Jump (24″/20″)

Mobility

Foam Roll Glutes x 60 sec/side
Hip Crossover Stretch x 60 sec/side
90-90 Hamstring Stretch x 60 sec/side

……….

BURN

For time:
Run 400m
25 Burpees
Run 400m
25 Air Squats
Run 400m
25 Abmat Sit Ups
Run 400m
25 Lunges (each side)
Run 400m
25 Push Ups