A) Every 8 min x 4-5 sets

– 400m run

– 12 single arm DB hang clean + jerk (6/s @ 50/35)

– 16/12 HR push-ups

– 20 goblet squats

– 500/400m row

 

B) 3 sets for quality:

– 10-12 DB/BB curls

– 30 sec accumulated L-sit