1. Warm Up
3 sets
10 Hip Extensions or Reverse Hyper
10 Vertical Jumps
5-10 Pull Ups
2. Prep
3 sets
5 Deadlifts
8 Box Jumps
3. Met Con
EMOM 20 minutes
EVEN: 5 Deadlifts @ 1 ½ BW
ODD:
15 Box Jumps 14/20
4. Gymnastics
3 sets
30 sec Max Calorie Bike
30 sec Max Chest to Bar Pull Ups
Goal is to sprint each sets. Rest/recover as needed in between sets.
