Warm Up

3 rounds of
10 Push Ups
10 Airsquats
10 Situps
30 Double Unders

 

Strength

Spend around 5 minutes to warm up with light moderate weight. Build to a heavy triple. Start work set and stay on that weight for the entire sets. Aim to do more than 3 reps on last set. Rest between a min. of 1-2min between sets.
5 X 3 Back Squat at 90%

 

MetCon

CF.2015.07.06 PERFORMANCE/ FITNESS
15-12-9-6-3
Knees to Elbow
Push Ups
Box Jumps (24/20″)