A: Warm Up
In 10 minutes do 2 sets
200 Meter Run
15 Hip Extensions
15 Sit Ups
B: Mobility/Prep
:30 sec on :5 sec off
Wall Stretches
Review movements and establish weight/standard
C1: Strength
Back Squat 8×3 @ 85%
C2: Endurance (long)
Run, Row, Bike for 18 minutes
D: Met Con
On a 15 minute timer complete 4 rounds of
400 Meter Run
20 Box Jump Over 24/20
15 Toes to Bar
