800m run
21 BJ (24/20”)
21 KBS (24/16kg)
21 goblet squat (24/16kg)
400m run
15 BJ
15 KBS
15 goblet squat
200m run
9 BJ
9 KBS
9 goblet squat

Today is a long, leggy mover… enjoy!

Scaling:
Box – reduce the height if you’re not comfortable jumping onto a 24/20” box
KB – you will use the same weight for the swings and goblet squats. Pick a weight you can move with confidence

Top tip:
There’s no rest for the legs today! Run at a steady pace and ease off over the last 100m each run to ensure you can go straight into the box jumps each time