A: Warm Up
3 sets
100 ft. Shuttle Run
15 Air Squats
10 DB Press
B: Mobility/Prep
Mobility – coach’s choice
Review Goblet Squats and Burpees
C: Met Con
Death by Goblet Squats and Burpees
1 Goblet Squat 53/35
1 Burpee
2 Goblet Squats
2 Burpees
3 Goblet Squats
3 Burpees
D1: Strength
Find a 1 rep max Overhead squat
D2: Mobility
Foam Roll, Lax ball, Bands, or dynamic stretch
