• 1. Warm-Up
  • 2 min Squat Hold
  • 1 min pigeon each leg
  • 5 min AMRAP 
  • 20 ALT Jump Lunge
  • 10 Pushup
  • 5 Sumo Pause Squat
  • 2. Strength
  • 10 min EMOM
  • 2 Squat Clean 75-85%
  • 3. Met-Con
  • 10 min AMRAP 
  • 5 Strict HSPU
  • 5 Front Squats 135/95
  • 5 Burpees over Bar
  • 4. Accessory
  • Run 1 mile
  • Walk 400m
  • Run 1 mile