A. Warm up
5 minute
Jump Rope
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
6 sets
5 Box Jumps
Speed Ladder (3x two feet/3x lateral)
Rest between sets
C. Met Con
10 minute AMRAP
4 Laps shuttle Run
15 Kettlebell Swings
15 Burpees
