A: Warm Up
3 sets
10 DB press
10 DB row
10 Reverse hypers
10 Vertical jumps
B: Mobility/Prep
C: Strength
Push Press 3×5 deload
C2: Endurance
Mix it up
15 cal airdyne
400 m run
600 m row
D: Met Con
In 8 minutes complete
100 Double Unders
50 Push jerks
30 Bar over burpees
RX 165/105
