A. Warm up
3 sets
8 Laps Shuttle Run
10 Air Squats
10 Push ups
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
8 sets
25 yard Sprint Burst
rest in between sets
Heavy sled pulls (backwards)
C. Met Con
10 minute AMRAP
50 Single unders or 25 Double unders
15 Goblet squats
25 Burpees
