Strength:

1) 4×10 Weighted Lunge (in place), RIGHT + LEFT = 1, medium and manageable wt.

2) 4×4 Bench Press, @80%

Do 1×10 for a warm-up on the lunges.

Do 2×4 for a warm-up on bench press

These two movements are done separately (not a/b)

25min time limit.

Conditioning:

“Jones Crawl”

3 Rounds

10 Dead Lifts, Men 115% of body weight. Women 100% of body weight.

25 Box Jumps, Land stand step off

Notes:

Scale the weight if needed. If 115% or 100% winds-up being more then your max, go down in weight!

Go hard. Go fast! For some of you this will be less then a 6min workout.