10 min Warm-Up

Then:

Stretch

Then:
3x200m Run @easy-moderate pace

Then:

Stretch

Then:

1×20 Barbell Front Squats @40-50% of 1 rm
1×20 Barbell Push Press @40-50% of 1 rm

30 sec rest in between sets

Then:

EMOM (Every Minute on the Minute) for 8 mins
Odd min – 60m Shuttle Run
Even min – 20x KB Swings @24kg/53lbs

Then:

2 min rest

Then:

EMOM (Every Minute on the Minute) for 8 mins
Odd min – 20x HR Push Ups
Even min – 20x Box Jumps

Then:

2 min rest

EMOM (Every Minute on the Minute) for 8 mins
Odd min – 20x Wall Ball @9kg/14lbs
Even min – 20x cal Row

Then:

2 min rest

Then:

For Time
400m Run

Then:

2-3 min rest

Then:

Stretch/Foam Roll

 

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