1. Warm Up
Coach’s Choice
2. Prep
2 – 3 sets of 6 – 10 reps of each movement
3a. Strength
15 minutes
3×5 Back Squat 85%
Goal is speed on reps with minimal rest.
5 sets
10 Calorie Row
rest
4. Met Con
15 minute AMRAP
20/14 Calories Bike or Row
15 Wall Balls 20/14
10 Handstand Push Ups
