• 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