Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 5 x 2 @ 90% of push press
May Challenge: 8 minute total squat hold
*AMRAP30, 3-Broomstick or PVC complex (with an overhead squat grip perform a back squat, push press, and overhead squat), 10-burpees, 400m run or 500m row.
Go to the 1:15 mark for an example of the complex.