8-10

Strength
Explosive Power
Box Jump (high)
5×5

Single leg broad jump
5×5 each side
*jump off one foot, land in both feet

WOD
Competitor
50 push-up with shoulder tap
100/90 cal row or bike
*at the top of each minute complete 5 toes to bar

Fitness
50 push-up with shoulder tap
100/90 cal row or bike
*at the top of each minute complete 3 toes to bar or 5 sit-ups

Lifestyle
50 pushups
100/90 cal row or bike