Warmup - At a comfortabel pace, do 5 rounds of:
Goblet Squat - 7 reps (light weight)
Run 25 meters
Effort level for the 25m runs is 50% for Round 1, 60% for Round 2,
70% for Round 3, 80% for Round 4, and 90% for Round 5.
#1 Run 100 meters in less than 20 seconds x 6 reps
Each rep starts on the minute.
#2 BB Back Squat - work up to a heavy single. No drop sets.
#3 This is 3 rounds:
Hand Release Pushup 25-20-15 reps
Cable Row 25-20-15 reps
BB Thruster 20-15-10 reps
Round 1 is 25 pushups, 25 rows, and 20 thrusters.
Round 2 is 20 pushups, 20 rows, and 15 thrusters.
Round 3 is 15 pushups, 15 rows, and 10 thrusters.
Weight for thrusters: Rd 1 - 95 lbs, Rd 2 - 115 lbs, Rd3 - 135 lbs
REST between rounds.
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