Q1 Warm Up
Run 200m
Jump Rope Tabata
Pirate Yoga x 2
Strengthen & Lengthen
Couch Stretch
Q2 Skill & Technique Tier 1
Plank 2 min
Turkish Get Up 3 x 3
SL Hex Drill. 2 x 3e
Q3 Strength & Power
A1 Pin Squats 10/8/6/4/2/MAX
A2 Tire Jump 3. 4 x 10
10 x 10 Treadmill Test
B1 Floor Bench Press 10/8/6/4/2/MAX
B2 Chin Ups 3 x 7
Q4 MetCon Challenge Girl
Grace 135/95lbs
30 Clean & Jerk For Time
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