Warm-Up:
20 Seconds Each
Jog Around Boxes 
Active Spidermans
Slow Air Squats 

Side Shuffle Around Boxes (15 Seconds Each Direction) 
Mountain Climbers
Lateral Squats

Butt Kickers Around Boxes 
Frog Hops
Box Step-ups (Low Box) 

High Knees Around Boxes 
Push-up to Down Dog
Lateral Box Step-overs (Lower Box) 

High Skip Around Boxes 
Slow Burpees 
Box Step-ups (Workout Box) 

Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

Mobility:
Pigeon Pose on Box: 45 Seconds Each Side
Ankle Rocks on Box: 30 Seconds Each Side

Workout of the Day:
AMRAP 5: 
Buy-In: 400 Meter Run 
Max Rounds: 
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 400 Meter Run 
Max Rounds: 
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes 
AMRAP 5: 
Buy-In: 400 Meter Run 
Max Rounds: 
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

After party:
Recovery Bike
4:00 Light Pace
3:00 Moderate Pace
2:00 Hard Pace
3:00 Moderate Pace
4:00 Light Pace

©2015 NATURAL SELECTION. ALL RIGHTS RESERVED