Performance:

Bench Press 3×5 +5-10

10 Box Jumps (24″/20″)

10 Pullups

200m Run

8 Box Jumps

8 Pullups

200m Run

6 Box Jumps

6 Pullups

4 Box Jumps

4 Pullups

200m Run

2 Box Jumps

2 Pullups

200m Run

Fitness:

Pushups 3×10

10 Box Jumps (24″/20″)

10 Pullups

200m Run

8 Box Jumps

8 Pullups

200m Run

6 Box Jumps

6 Pullups

4 Box Jumps

4 Pullups

200m Run

2 Box Jumps

2 Pullups

200m Run