Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
Metcon
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps 24/20
12 Back Squats 95/65
16 Knees-to-Elbows
20 calorie Assault Air Bike
