A: Warm Up
In 10 minutes do
60 Mountain Climbers
50 Jumping Jacks
40 Vertical Jumps
30 Air Squats
20 Push Ups
10 Cal Bike
B: Mobility/Prep
Band Stretches
Review movements and establish weight/standard
C1: Strength
Deadlift 3×5 (deload)
C2: Endurance
Bike 80 calories
(Do 10 cal easy 10 cal moderate to hard)
D: Met Con
In 12 minutes complete
12 – 9 – 6 reps
Ring Muscle Ups
24 – 18 – 12 reps
Wall Ball 30/20
