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 cleans
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*25-thrusters (with broomstick or PVC pipe, 25-box jumps (24/20"), 25-push-ups, 25-sit-ups
*10 minute walk on treadmill
*25-grasshoppers, 25-4ct mountain climbers, 25-snatches w/broomstick or PVC pipe, 25-dips from a bench
*15 minutes of cardio. Easy pace.