warm-up: SAQ hurdle drills

A: 2:00 double under challenge

B: MAX effort press

20:00 to establish 1RM press

perform 6-8 strict pull-ups between working sets

C: Mobility

10:00 to improve yourself

D: MetCon – CAP10

400m run

10 box jump 30/24

20 toes to bar

400m run

20 toes to bar

10 box jump 30/24

400m run