W.O.D – Cardio and Strength Challenge

weights

Run for 5 minutes to warm up (about half mile)

Box jumps  (16 “ box  /  3 reps  / 10 secs rest)  5 sets

Box jumps  (18” / 5 reps / 10 secs rest) 7 sets

Box jumps  (20” / 3 reps / 10 secs ) 9 sets

Lunges ( jump lunge with hands at side)  10 reps ea leg

Step over side lunges ( 16 “ box /12 reps each leg)  4 sets

Walking lunges –  50 feet – 2 sets

Walking lunges w/ glute kickback  30 feet  – 2 sets

Walking lunges w/ hip flexor extension  – 30 feet – 2 sets

Squats on half ball (or ground if no ball available) 25 reps – 2 sets