Box jumps 3 x 8 20" / 24" / 30"
As fast as possible:
3 sets:
1/4 mile run
21 45lb kettle bell swings
12 pull up
Did 9:50. Run time was only :4:50....so yeah..was fucking hard - it's a crossfit thing (never did one before, won't likely do again)
1 mile easy run @ 7:30
1 mile 33 lb ruck @ 11:30
15 set giants set: 30 sec each 5 sec rest
10 mph run
Prowler
Battle rope
10 mph run
plank
Atomik hang
Battle rope
10 mph run
plank
atomik hang
band pull
10 mph run
prowler
battle rope
plank