One set of:
Run x 400m, nasal breathing only
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
A.
Against a 4-minute running clock…
500/400 Meter Row
20 V-Ups
Max Reps of Dumbbell Push Presses
Rest 2 minutes, and repeat for a total of six (6) sets.