A. Warm up
6 minutes Cardio
Bike, row, run, or jump rope
B1. Power
5 sets
25 yard Sprint
5 Box Jumps
Rest 1-2 minutes after each set
B2: Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
C: Met Con
10 minute AMRAP
10 Dumbbell Snatch
50 Single Unders
10 Pull Ups
