Warm Up:
- 5 Min jog
- 100 jumping jacks
- 30 jumping squats
- 5 minutes of hip/quad/ham stretch
Strength: Dips
- Every 2 minutes complete 10 dips and max effort diamond pushups for 10 miutes
METCON: 4 rounds, 45 secs per station, for reps:
- Jumping Lunges
- Rest 45 secs
- Dive bomber push-ups
- Rest 45 secs
- Burpee with a big jump
- Rest 45 secs
