A
run 400
then
2 rounds
5 box jumps, landing tall
10 air squats with 3 sec descent and 3 sec pause in bottom
10 single arm russian KB Swings
10 single leg glute bridge, each side
(10 min)

B
Front Squats
4-4-4-4-4
*Immediately after each set, perform 2 box jumps.
(15 min)

C
5 rounds
1 min cal ride
1 min Russian KB swings (53/35lb)
1 min box jump overs (24/20in)
1 min rest
(20 min)