Part 1 (15 minutes)

Front Squat 5 5 5+

Last set as many reps as possible.

Use 65% 70% 75% of 1 rep max

Part 2 (10 minutes)

As many reps in 10 mins as you can of:
Double Under, 2 mins
Sit-up, 2 mins
Double Under, 1:30
Sit-up, 1:30
Double Under, 1 min
Sit-up, 1 min
Double Under, 30 secs
Sit-up, 30 secs

Single Unders are 4 to 1.

Part 3 (5 minutes)

400m Run

Time Trial