1. Warm Up
3 sets
10 Air Squats
10 Push Ups
10 GHD Hip Extension or Reverse Hyper
10 Hollow Rocks
2. Prep
3 sets
10, 8, 6 Push Press
25 ft. Walking Lunge
5 Toes to Bar
3a. Strength
3×3 Push Press
3b. Endurance
5 rounds
400 run
10 goblet squats
4. Met Con
Complete 5 rounds
50 ft. Dumbbell Front Rack Walking Lunge
15 Toes to Bar
