Strength work:
5 sets of 5 reps
Barbell back squats
** take about 1 min rest between each set. Make sure to get about 3 warm up sets of back squats before getting into your 5×5 weight.

Metabolic Work:
* 3 rounds if doing strength work, 5 rounds if JUST doing the metabolic work

3 rounds or 5 rounds

10 dead push up
10 air squats
10 dips
10 knees to elbow
10 DU’s on jump rope or 30 regular jump ropes
10 pull ups
Run 200m

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