10 mins 85% effort

– 2 wall walks

– 30 sec plank

– 200 m run

rest 5mins

 

8 mins 85% effort

– 6 alt. DB snatch tough

– 20 DU

– 10 walk lunges

rest 5mins

 

6 mins 85% effort

– Row 150m

– 10 HR pushups

– 10 supermans

rest 5mins

 

4 mins 85% effort

– 10 medball sit-ups

– 8 heavy KB swings

– 6 box jump sd 24″