A. Warm up
8 Tabata intervals
3 sets
1 minute AMRAP knee tucks
1 minute AMRAP Sit ups
1 minute rest
Dynamic Stretches
B1. Strength
3×12 Back Squats
3×10 Split Squats
B2. Agility
Cone Drills
C. Met Con
15 minute EMOM
5 Pull ups or bar rows
10 Push Ups
15 Air squats
