Prefatigue: (60 second to complete each station, 60 seconds rest, 2 sets per station):
5 (each leg) 12" 1-leg box step ladder (progressive weights, 12# 15# 30# 40# dumbells)
5 ring pushups 3/3/3 count (3 seconds down, 3 second hold, 3 seconds up)
10 toes to bar (top half only) reps only count if feet don't touch the ground
workout:
20 (each leg) 1 leg box hop
200m run
20 pushups
40 both arm punch as fast as possible
20 jumping pullups
20 situps
20 leglifts
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