1. Warm Up
Coach’s Choice
2. Prep
2 – 3 sets of 6 – 10 reps of each movement
3a. Strength
15 minutes
3×5 Push Press 80%
Goal is speed on reps with minimal rest.
3b. Endurance
Complete 3 rounds
30 Double Unders
20 Air Squats
10 Calorie Bike
4. Met Con
Complete 3 rounds
20 Push Jerks 115/75
30 Burpees
30 Anchored Abmat Sit Ups
