Warm up
- 400m run
complete 3 rounds of the following
- Forearm 2 instep stretch (3 each side) Hold for 10-15 sec.
- 10 air squats
- 3 inch worms
- 30 flutter kicks
Skill/Strength
– Seated db press 5 sets of 8 reps (note weight, increase weight as heavy as possible)
MetCon
Complete the following for time (note time)
21-15-9
- kettle bell or dumbbell swings
- burpees
- 2x jump rope
record time
Everyday Fitness & Movement 
Seated DB Press: worked up to 15#; did 15# for last two sets; MetCon: 9:14; used 20# weight for swings and twice the amount for single unders
Skill/ Strength: 7.5#, 10#, 15#, 20#, 25# (25 was hard as hell but I did it!)
MetCon: 10:26, 2x MOD Jumping Jacks (forgot rope)