Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 6 x 5 @ 75% of Push Jerk
June Challenge: 17-pull-ups, any grip
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Rest 2 minutes
*400m run or row 500m, then 21-15-9 of box step-ups (20"), power snatch (broomstick or PVC pipe), 400m run or 500m row, then 21-15-9 of pull-up, thruster (barbell or broomstick)