Warm up

1 mile easy

Dynamic warm up

3 round of 5 reps of I-Y-T

Main set A

6 rounds

• 10 squats
• 5 TRX rows
• 10 pike jumps

Main set B

EMOM – every minute on the minute for 6 rounds

• 10 thrusters
• 5 burpees

Main set C

• 5 slam balls
• 5 push ups
• 6 jumping lunges

Cool down:

Stretch and foam roll