- WARMUP
- 400m Run
- Couch Stretch 1:00 each leg
- Standing Toe touch 1:00
- 10 Jumping Air Squats
- 5 Burpees
- :30 Squat Therapy
- 5 Burpees
- 10 Jumping Air Squats
- STRENGTH
- Back Squat 5-5-5-5-5-5
- Build to heaviest 5 or go to 85% for one set of 5
- METCON
- 4 Rounds
- 800m Bike
- 10 Burpee Box Jumps 24/20
- Rest 2:00