• WARMUP
  • Run a REAL 400m
  • 20 BB Up Downs
  • 20 S2S Kicks + 20 F/B Kicks
  • :30 Ankle Opener
  • 10 Romanian Deadlifts + 10 Bent Over B.B. Rows
  • 10 Box Jumps 24/20

  • STRENGTH/SKILL
  • Running clock of 18 mins
  • Build to a 1RM Squat Clean

  • METCON
  • 12 min EMOM
  • 1.  15 Double Unders + 2 Squat Cleans 225/155
  • 2.  :30 Max Effort Pushups + :30 Plank