Warm-up

3 Rounds:

10 PVC Overhead Squats

20 Lateral Hops over PVC

100m Jog

Lower Body Strength

Every 2 minutes for 12 minutes:

Back Squat

3x4 at 75+%

2x8 at 65+%

1x12 at 50-60%

MetCon:

3 Rounds:

3-minute time block:

50 Double Unders

10 Power Cleans

Max Distance Run

—1 minute rest between rounds—

*Pace Goal: 600-1,000m of total running

*Goal is to have 60-90 seconds each round for the run

*Dubs: go for big sets

*Power Cleans: steady singles or work touch n’ go reps 6/4, 5/5 or 4/3/3

*Run: push hard, try to stay consistent each round

Beginner: Line Hops, 95/65

Intermediate: 75 Single Unders, 155/105

Advanced: 185/125

Sport: 205/145