Lower Body Strength

a. Good Morning 3×10 (use weight where form remains perfect)

b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs

c. Calf Raise 3×15

Then…..

AMRAP 15 Minutes

1 Rope Climb 18′ or 7 Strict Pullups

10 HSPU

200m Run