Q1 Warm Up
VersaClimber 100 / 75ft
Elbow to Instep 10 yd
Hand Walk 5 yd
Jump Rope FS 3
Strengthen & Lengthen
Band Lat Stretch
Band Pec Stretch
Q2 Skill & Technique Tempo x Max
HS Push Up 3 x 5
Supine Row 4/3/X
Goblet Squat 4/3/X
Q3 Strength & Power
A1 Chain Bench 4 x 5
A2 MB Rx Chest Pass 4 x 20
Q4 MetCon Challenge For Time
Double Undrs
Sit Ups
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