A: Warm Up
Dynamic Stretches
Choose B1 or B2
B1: Cardio
1 mile run
or
2 mile run
B2: Strength
Push Press 3×5
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.
C: Met Con
EMOM for as long as possible
1 Pull Up + 1 Burpee
2 Pull Ups + 2 Burpees
3 Pull Ups + 3 Burpees
… Continue as high as possible until you are no longer able to complete the set within the minute