Warm Up
Löytyy taululta.

Strenght (15-20mins)
Back Squats 5-5-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon (target about 1 min work on each round)
4-5 rounds for both, alt time full round
6-10 burpees
8-12 box jump, step down