A. Open with Ido Squat Routine:
B. Cyclical Aerobic Work: 5-7 sets
12 BJO @20/15 – You must jump OVER something. (a bumer plate, a parallete, a dry erase marker, etc. Choose something that you can CLEAR the height of!)
12 Alt DB Snatch – you choose a wt that you can complete 12 unbroken reps
200 M Sandbag Run
12/9 Push Ups with HR
35 Air Squats
Rest 3 mins b/t
- Get FASTER each set.  If you have a set that drops off, gets slower – session is terminated.

- Score = total dropped seconds between all sets