• 1. Warm-Up
  • 30 PVC Pass Throughs
  • 20 Push-ups 
  • 15 Jumping Air Squats
  • 10 Tuck Jumps
  • 5 Sumo Pause Squats
  • 2. Strength
  • Push Press 5×2@85-90% Last set do ME
  • 3. Met-Con
  • 7 Rounds
  • 10 Thrusters 95/65
  • 10 HSPU
  • 4. Accessory
  • 5 Rounds
  • 200m Sprint
  • 45sec rest