Warm-up
5 minutes bike
Two rounds of:
20 alternating reverse lunge
15 medicine ball clean
10 banded face pull
Two rounds of:
100 meter run
20 DB squat
15 v-up
10 push-up
A. Three sets of:
20 Russian step-up, 10/leg
30 seconds rest
20 single-arm DB row, 10/arm
30 seconds rest
100 meter DB suitcase carry, switch arm halfway
30 seconds rest
B. For time:
400 meter run
50 alternating DB snatches
25 v-up
A.
35lb KB throughout
B.
Total time: 6 minutes