Warm Up:
Dynamic hip and shoulder warm up 10 minutes
6 Sets of
Bench Press, 6-8 reps moderate weight; rest 30 seconds
then Pull ups - As many reps as possible (AMRAP); rest 1 min
+
Then
+
4 Sets of
300 meter run
20 Burpees
400 meter run
20 Dumb Bell (DB) or Kettle Bell Snatches, 53 lbs alternating arms (10 each arm)
4 minutes of rest between sets
Cool Down:
Spend 10-20 minutes doing mobility and stretching