• 1. Warm-Up
  • Knee Pulls/Quad Pulls/ Toe Pulls
  • Dynamic Warmup
  • 3 Rounds
  • 5 Inchworms
  • 10 Double Unders
  • 20 Mountain Climbers
  • 2. Strength
  • 9 min EMOM
  • 5 Strict HSPU (deficit if possible) 
  • *If the 5 reps are not challenging, make them challenging with the deficit*
  • 3. Met-Con
  • 15 min AMRAP 
  • 50 Double Unders
  • 400m run
  • 4. Accessory
  • 5×1:00min row sprint
  • Rest 2:00
  • *Score is total meters combined"