10m – Dynamics

5m – Movement Prep

Strength – 15m to complete supersets:

  • 10-10- 10 Front Rack Walking Lunges from the floor AHAP (5 per side)
  • 10-10- 10 Strict Dips (scaled with AHAP KB Floor Press)

MetCon – 7m amrap:

4 Box Step Ups/side with 45/25lb plate held overhead 24”/20”

8 burpees to plate

12 box jumps 24”/20”