WARMUP A – GENERAL
5 min machine/run OR
5 min: 40s ON / 20s OFF
– Jumping jacks
– Hollow hold
– Mountain climbers
– Scorpions
– Inch worms

WARMUP B – MOBILITY
1 min / side PNF Hamstring stretch

WARMUP C – SPECIFIC
50ft Overhead walking lunge
15 Weighted squats
30s double-unders OR lateral jumps

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METCON – FULL EQUIPMENT
(For time)
3 Rounds:
25 Dumbbell Front squats @ 35/25
50 Double-unders
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21-15-9
DB Box step overs
50 Double-unders
– 21 BSO then 50 DU then 15 BSO and 50 DU and so on
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50 Burpee over dumbbell

METCON – NO EQUIPMENT
Same as FULL METCON but substituting the following movements:

– DB Front squats = Single DB / Odd object
– Double-unders = Lateral jumps
– DB Box step over = Double reps of Alt lunges
– Burpee over DB = Burpee

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