A: Warm Up
6 minute AMRAP
200 Meter Run
10 Kettelbell Swings
10 DB Push Press
B: Mobility/Prep
Band Stretches
Review movements and establish weight/standard
C: Strength
Push Press 5×5 @ 75%
C2: Endurance
“4 foot”
1 min double or single unders
600 m run
1 min double under
400 m run
(swap out jump rope for airdyne medium-hard effort)
D: Met Con
In 14 minutes complete 3 rounds
5 Power Cleans 205/135
10 Handstand Push Ups
15 Chest to Bar Pull Ups
600 Meter Run