A: Warm Up
3 sets
20 Double Unders
10 Air Squats
10 DB Push Press
B: Mobility/Prep
Mobility – coach’s choice
Review Back Squats
C1: Strength
3×5 Back Squats
Back squats should be controlled on the way down and fast on the way up.
C2: Endurance
Light n’ smooth
4 rounds
15 cal assault bike
400 m run OR 600 row
D: Met Con
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups
