Workout

Warm up: 200 m jog3 rounds:10 push ups10 strict press with the bar10 air squats

Then

5x5 of strict press - build to moderate load; rest 1-2 mins
+
Front Squat 30X1 5x@65, 5x@75, 3x@85%
Rest 2-3 minutes between each round
+
Every minute on the minute for 10 mins
even(starting at 0-1): 5 strict pull ups, weighted 25#+ (#=pounds)
odd: 5 ring dips weighted 25#+
+
4 rounds
20 second full sprint
10 second walk rest
rest 5 mins
4 rounds 
20 seconds max sit ups
10 second rest 

Cool down: 200 m walk, thigh and shoulder dynamic stretching


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