Lift- B.S. 3X3 B.P. 3X3
Met-Con - Run 40m sprint 20 times.
Mark out your 40 distance, with cones or on a football field. Start every 40 in the three point stance. Every 30 seconds, you run a 40 so you will run your last 40 when the clock is at 9 minutes 30 seconds.