Warmup - With an unweighted BB, do 2 rounds of:
Standing Shoulder Press - 5 reps
Front Squat - 10 reps
Clean Grip Rows - 15 reps
#1 BB Push Press
Work up to a max set of 4 reps.
Then take off 10% and do 2 more sets x 4 reps.
#2 This is 14 total sets (7 sets of 100 meter run, and 7 sets of burpees)
On EVEN minutes, run 100 meters in less than 20 seconds
On ODD minutes, do 7 burpees
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