- 1. Warm-Up
- Dynamic Warmup
- Static Hamstrings/Shoulders/Chest
- 2. Met-Con (CAP 17)
- 50 Double Unders / 15 STO 95/65
- 40 DU / 15 STO
- 30 DU / 15 STO
- 20 DU / 15 STO
- 10 DU / 15 STO
- *1 Rope Climb between each round
- 3. Strength
- Death by Push Press 135/95
- *from the floor
- 4. Accessory
- 50 V-Ups for Quality