A: Warm Up
3 sets
30 Double unders or single unders
10 Barbell Strict Press
10 Barbell Good Mornings
B1: Strength
3 x 10 Reverse hyper or Hip extensions
3 x 10 Dumbell Lunges
B2: Agility
Cone Drills
C: Met Con
Complete for time
21 – 15 – 9 reps
Hand Release Push Ups
Calories
