• 1. Warm-Up
  • Dynamic Warmup
  • 2. Strength
  • Speed Squat 8×3@65% (explode)

  • 3. Met-Con
  • 4 Rounds
  • 2 min AMRAP 
  • 9 DL (135/95)
  • 19 Air Squats
  • 15 Push-ups 
  • Rest 1:00
  • Start where you left off

  • 4. Accessory
  • Strict Press 4×4@80-85%