A) Every 8 minutes x 4-5 sets @ 80-90%:

– 400m run

– 8 burpee + pull-ups

– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)

– 16 box jump overs (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

 

B) 3 sets for quality:

– 10 heel slide hamstring curls @ 20X1

– 15 sec/ side 90 degree leg hold

– 10 bent over reverse flys