8/10 Friday

Three sets of:
Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM)
Rest 30 seconds
Russian Kettlebell Swings x 20 reps (unbroken)
Rest 3 minutes
+
6-8 sets at Max effort:
20yd Prowler Sprint (heavy but fast!)
20yd Sprint
*16 minute timer. Begin new set every other minute. 0,2,4,6,ect….