A: Warm Up
Dynamic Drills
B: Mobility/Prep
Mobility – coach’s choice
Prep Back Squat
C1: Strength
Back Squat 3×8
Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.
C2: Cardio
RunDuh
15 minute AMRAP
400 Meter Run
40 Double Unders
Swap out singles for DUs to maintain the intensity if DUs break down
D: Met Con
20 minute AMRAP
30 Double Unders
20 Lunges
10 Pull Ups
Scale the reps of the doubles or practice for 30-60 seconds each round. Scale the reps of the pull ups or do jumping or bar rows. Try to choose a standard for each exercise so that you can maintain a steady pace for 20 minutes.