A. Warm up
3 sets
10 Goblet Squats
10 Dumbbell Press
8 laps shuttle run
Dynamic Stretches
B1. Strength
3×10 Goblet Squats
3×10 RDL
B2. Agility
Cone Drills
C. Met Con
12 minute AMRAP
10 Dumbbell Deadlifts
8 Dumbbell Hang Cleans Cleans
6 Dumbbell Front Squats
3 Dumbbell Push Jerks
