Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row.
Strength: 6 x 4 @ 75% of bench press
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*AMRAP10, 400m run, 15-push press w/broomstick or PVC pipe, 15-push-ups, 15-box jumps (24/20")
*10 minute walk on treadmill
*AMRAP10, 400m jog, 15-thrusters w/broomstick or PVC pipe, 15-sumo deadlift high-pull w/broomstick or PVC pipe, 15-box step-ups (24/20") (1R+1L=1rep)
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk either on treadmill or outside.