1.] General Warm Up

[200m] Run

then…

[200m] Run Backwards

1 round of:

Power Warm Up

2.] Strength/Power

5 rounds of:

[5] Push Press

[20] Double Unders

-Perform DU’s immediately after PP then rest 60 sec.

3.] Work Capacity

4 rounds for time of:

[12] Front Squats

[12] Dips

[12] DB Sit Ups

[12] Toes To Bar

[12] Pull Ups

[12] Power Cleans

4.] Finisher

3 rounds of:

[12] Seated Halos

[16] Seated Hot Potatoes

[20] Seated Twists

5.] Cool-down 

5-10 minutes of:

Static Stretching