8-16

Explosive power

Superset:
A) Jumping split lunge
5×5 each leg not alternating
B) ball slam
5×10 (20/10)

*jumping split lunge – jump and land in the same position you started in. Ball slams should be light and fast

WOD:
Competitor
3 rounds
200m run
10 front squats 155/105

3 minute rest

3 rounds
200m run
10 lateral burpees over the bar

Fitness
3 rounds
200m run
10 front squats 115/105

3 minute rest

3 rounds
200m run
10 lateral burpees over the bar

Lifestyle
3 rounds
200m run
10 front squats 95/65 or less

3 minute rest

3 rounds
200m run
10 lateral burpees over the bar