THE MOBILITY
THE WARM-UP
For 8:00 work through the following movements
Leg Swings front to back and side to side
Front Squat with PVC
Mountain Climbers
THE STRENGTH
On a 1:30 Loop for 6-7 Rounds
Reset
Then on a 2:00 Loop for 6 Rounds
Active Recovery= Calf Raises --> Plate Hops
THE MET-CON
As Many Rounds/Repetitions As Possible in 15:00
