Warm Up:

400m Run

High knees / Butt Kickers

Quad Stretch / Hamstring Stretch

3 Rounds for Quality of Hip Flexor Stretch + 10 Air squats

Strength:

Back Squats ( Pause at the bottom for 2 seconds )

5 sets of 5 – increase weight after each set

Metcon:

AMRAP in 15 mins of:

40 Double Unders

20 Push Press, 95/65 lbs

10 Chest-to-bar Pull-ups