A: Warm Up
3 sets
10 Overhead Squats
30 Double or Single Unders
10 Good Mornings
Choose B1 or B2
B1: Strength
Back Squat 3×5
Your three working sets being when the weight gets heavy. Go up 5-10 pounds in weight each round. Attempt a 5 rep max if feeling good.
B2: Cardio
3by20
20 min AMRAP
Row 800
Run 400
Bike 15 cal
Keep the same effort for each station at 70-80% intensity.
C: Met Con
Complete 4 rounds
25 Wall Balls 20/14
25 Kettlebell Swings 53/35
25 Dumbbell Snatches 50/35