Warm Up

i) 1 Set of:

20 Calorie Row

20 Air Squats

20 Lunges

30s/Side Standing Quad Stretch

20 Calorie Ski Erg

20 Bench Dips

20 Pushups

30s Cobra Stretch

ii) 1 Set of:

5 Back Squats (Bar)

5 Split Jerks (Bar)

10/Side Lateral Leg Swings

5 Back Squats (Bar)

5 Split Jerks (Bar)

10/Side Front To Back Leg Swings

Strength

Back Squat 4×6 (Ascending)

Lift

Split Jerk 4×2 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 Pullups

15 OH Squats (65/95#)

9 KB Swings (1.5/2 Pood)

-> 400m Run = 200m Run

-> Pullups = Banded Pullups/Jumping Pullups

-> OH Squat/KB Swing = Adjust The Weight