- 1. Warm-Up
- Run 400m
- Static Quads/Hamstrings
- 3 Rounds
- 8 Light SDHP
- 12 Jumping Squats
- 2. OLY
- Every 30 sec for 7 mins
- 2 Hang Squats Cleans @60%
- 3. Met-Con
- 5 Rounds for total reps
- 1 min ME Box Jumps 24/20
- 1 min ME Push Press 115/75
- 1 min ME AbMat SU
- 1 min rest
- 4. Strength
- Back Squat 5×3@85%