Warm-up
- 3×20 Squat
- 3×10 Jump Squat
- 2×5 Tuck Jump
Then:
- 3x (1-6) Pull-up Ladder
Then 3 rounds of:
- 250m Row
- KB Rack Hold (hold for time it took to row the 250)
Then 4 rounds of:
- 30sec of Push Press
- 30 sec holding in overhead position
Then:
- 2 mile run
Then
- Cool Down