Warm Up
300 m Run
2 Rounds
-10 Squats
-10 Push-Ups
-10 Sit-Ups
-10 Pull-Ups
-10 Dips
-10 Lunges
-30s Samson Stretch
Skill/Strength
TABATA
-Shoulder Taps
Conditioning
4 Rounds with 1 minute rest in between
In 3 minutes complete:
-200m run
-10 Deadlifts (135/95)
-AMRAP box jumps (24/20) or kettlebell swings (62/44) (you will have 2 rounds of each)
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