Warm-up:

200m Run then 2rds of:

10 Box Step-ups

5 Tempo Push-ups @1111

Strength:

Every 90sec x 24min (4 sets)

Station 1 – Alternating Single-Arm Dumbbell Press x 6 reps each arm @ 2111
Station 2 – Box Step-Ups with Dumbbell Farmer’s Carry x 16-20 reps
Station 3 – Straight Arm Banded Lat Pull Downs x 15-20 reps @2020
Station 4 – Pulsing Kettlebell Sumo Squats x 6 reps

Conditioning:

Sprint Day- This is about going all out on each set. Bring the intensity.

5 sets for Total Meters

60sec of Rowing

60sec of Rest