A: Warm Up
21 Air Squats
21 Burpees
15 Air Squats
15 Burpees
9 Air Squats
9 Burpees
B1: Strength
3 x 8 Deadlift
3 x 10 Supermans
B2: Agility
Cone Drills
C: Met Con
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps Thrusters
200 meter Trueform or 1 minute shuttle run or 250 meter row or 1/2 mile bike
(between each set)
