Warm-up: 200m Run then 3rds of:

4 Tempo Pushups @1111

6 Squat to High Knee Raise

8 Superman Punches

Strength: Every Minute on the Minute x 12min (4 sets)

1- Barbell Front Rack Alternating Lunges x 8 reps + 8 Alternating Split Squat Jumps

2- Squeeze Chest Press x 8 @3111 (This should take 48 seconds!)

3- Side Plank Reach Thru’s x 20sec each side

Conditioning:

1000/800m Row

10 Deck Squats with Slam Ball 25/15 h

20 Ball Slam Burpees

30 Dumbbell Deadlifts

40 Sit-ups

50 Alternating Dumbbell Reverse Lunges

600m Run