STREGTH

16-14-12-10-8-6

forward front rack barbell lunges from the floor
add weight every set.
Rest 1.5 min between sets.

METCON- FOR TIME (CAP=18 MIN)

run 400 m
25 box jump over
20 single DB box step over (22.5/15 kg)

REST 2 MIN

run 400 m
20 box jump over
15 single DB box step over

REST 2 MIN

run 400 m
15 box jump over
10 single DB box step over