• WARMUP
  • 3 Steady Rounds
    Run 400m
    15 Push Ups
  • 10 Box Jump 24/20
  • 20 Lunge Steps
  • STRENGTH/SKILL (30 mins)
  • Back Squat 5×5@77.5%

  • METCON (CAP 9)
  • For Time
  • 400m Run
  • 20 Squat Snatches 135/95
  • 400m Run
  • **If it’s raining bike 1000m**