Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row.
Strength: 6 x 4 @ 75% of back squat
*5 minutes of cardio. Change speed, incline and/or resistance every minute.
*3rds, 15-clean and jerks w/broomstick or PVC pipe, 50-walking lunges (1R+1L=1rep), 800m run
*5 minute walk. Either on treadmill or outside.