Power:
Alternating Tabata
Jumping Lunges and Backward Med Ball Throws
https://www.youtube.com/watch?v=S9xoj2ryX-s

WOD:
Run 800m
Then:
AMRAP 5
Burpee box jump overs (24/20)
Run 800m

We are going to start with a Tabata of alternating Jumping Lunges and Backward Med Ball Throws. Grab a friend and alternate between the 2 movements. Both with help you work on that explosive hip power.

We are going to continue with our plyometrics training today with the workout! Start with an 800m run and then come in for 5 minutes of burpee box jump overs. (If the box is too high, stack up some plates.) Finish it up with another 800m run.

You will get 2 scores today – total number of burpee box jump overs and total workout time. Goal is 40+ burpee box jump overs and 13-14 minutes for workout. Time cap: 16 minutes. Must start the run last run by the 12 minute mark, otherwise run 400m.

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