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 cleans
*10 minutes of cardio. Go hard!
*2 minutes of rest
*2rds, :30 handstand hold, 10-push-ups, 15-sit-ups, 20-air squats
*2 minute rest
*2rds, 10-thrusters w/broomstick or PVC pipe, 15-burpees, 20-V-ups
*2 minutes rest
*10 minutes of cardio. Easy pace.