• 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