• WARMUP
  • 20 F/B Kicks
  • 20 Side to side kicks
  • 2:00 Ankle Opener
  • 1 min 400/300w Bike
  • 20 Up Downs
  • 10 C&J

  • STRENGTH
  • Every 90 seconds for 12 mins
  • 2 Thrusters AHAP

  • METCON
  • 2-4-6-8-10-12-10-8-6-4-2
  • UB Thruster 135/95
  • *Sets must be UB*