Three sets for times of: 60 Double-Unders 40 Air Squats 30 Down Ups 400 Meter Run 30 Single-Arm Dumbbell/Backpack Thrusters (15 Left/15 Right) 40 Air Squats 60 Double-Unders Rest 3 minutes
Three sets of: Medicine Ball or Paper Plate Hamstring Curls x 12 reps @ 3011 Rest as needed Pistol Squat Hold x 30 seconds each leg Rest as needed
