A: Warm Up
4 minute AMRAP
10 Vertical Jumps
10 Dumbbell Push Press
30 Single or Double Unders
Choose B1 or B2
B1: Strength
Strict Press 3×8
Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.
B2: Cardio
Eaaaaasy
4 rounds
30 cal assault bike
20 DUs
10 air squat
C: Met Con
12 minute AMRAP
5 Power Snatches 115/75
10 Box Jump Overs 24/20
15 Abmat Sit ups