A) E3MOM x 15 min (5 sets):

– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)

– 3 seated box jumps (tall)

*Both movements should be as explosive as possible

 

B) E4MOM x 12-16 min (4-5 sets):

– 200m run

– 30 double unders

– 15 RKB swings (heavy)

– 10 burpees