A. Warm up
3 sets
5 minutes “Cardio”
run, row, bike, ski erg
Dynamic Stretches
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
5 sets
20 yard sprint
rest/recover
5 High Box Jumps
C. Met Con
4 minute Shuttle Run
6 sets
15 Dumbell Push Press
15 Box Jumps
4 minute Shuttle Run
