A: Warm Up
In 10 minutes do 3 sets
10 Hip extensions
10 Reverse hypers
10 DB rows
10 Push ups
B: Mobility/Prep
C: Strength
Push press 8×3
C2: Endurance
Fast & smooth
10 Burpees then run 200
20 Air squats then run 400
10 Burpees then run 200
D: Met Con
AMRAP 16
5 Muscle ups
50 Double unders
400 Meter run