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