A. Warm up
5 minute AMRAP Shuttle Run
5 minute AMRAP Plank hold
B1. Strength
3×5 Negatives or Strict Pull Ups
3×10 DB Bench Press or Push Ups
B2. Speed
6 sets
5 Fast Burpees
25 yard sprint
rest between sets
C. Met Con
15 minute AMRAP
50 Single or 25 double Unders
10 Push Ups
10 DB Push Jerks
