• WARMUP
  • Bike 3 min 200/300/400w
  • 20 F/B Kicks
  • 20 Side Kicks
  • 2 min ankle opener
  • 20 Air Squats
  • 20 Wallballs

  • STRENGTH
  • Back Squat
  • 5-5-5-5-5 Work to heaviest 5 for the day
  • Push Press (optional)
  • 5-4-3-2-1 Heaviest Loads for each set