BOX SQUAT & PUSHUPS WITH SPRINTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• GHR, 10 reps
• Reverse Hypers, 10 reps
• Good Mornings, 10 reps
• Sled Drag, 2x back & forth (fwd between legs)

4. Work Capacity - for time:

• Pushups, 100 reps
• Sprint 1 gym length back & forth if you have to rest during pushups