1. Warm Up
3 sets
10 GHD Hip Extensions
10 Push Ups
20 Double Unders
2. Prep
3 sets
5 Push Press
5 Overhead Squats
3 Bar Muscle Ups
3a. Strength
3×5 Push Press
3b. Endurance
5 rounds for total Calories
30 sec Assault Bike
30 sec rest
30 sec Row
30 sec rest
4.Met Con: 15 Minute AMRAP
15 Sumo Deadlift High Pulls 75/55
10 Handstand Push Ups
50 Double Unders
