Warm Up
200 M Run
100 Jump Rope
50 Standing Band Crunch

Muscle
Push 4x4
Reverse Band Bench Press
Swiss Press
Sotts Press
Box Step Up with Weight (4 each leg)

Metcon
Thrusters 1-1-1-1-1-1-1

Cool Down
100 M Run
50 Jump Rope
25 Sit Ups