A: Warm Up
3 sets
200 Meter Run
10 Kettlebell Swings
10 Air Squats
Choose B1 or B2
B1: Strength
Back Squat 3×5
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.
B2: Cardio
Gobletrun
5 rounds
400 run
10 goblet squats
C: Met Con
Complete 10 rounds
10 Wall Balls 20/14
5 Cleans 135/95