A. Warm up
3 sets
4×25 yard shuttle run
50 Double or single Unders
10 Air Squats
Dynamic Stretches
B1. Endurance
5 sets
4×25 yard shuttle run
rest in between sets
B2. Intervals
2 sets of 2 minute intervals
AMRAP Burpee Box Jumps
rest 2 minutes between each set
B3: Weightlifting
Snatch Technique
C. Met Con
10 minute AMRAP
10 Bar Rows or 5 Pull Ups
15 Goblet Squats
