• 1. Warm-Up
  • Run 400
  • Dynamic Warmup 
  • Static Stretch

  • 2. Strength
  • Strict Press 5×2@70-75%

  • 3. Met-Con
  • 5 RFT
  • 6 MU / or progressions
  • 200m Run
  • 15 SDHP 95/65

  • 4. Accessory
  • Tabata Sit-ups