Mobilize, then:
2 sets:
:45 sec plank
CS “WY negative” x 10 reps
10 cal assault bike
A. Every 3 for 15
10 push-press
* build to 2 heavy working sets at end*
B.) Every :90 sec for 30 (alt)
1) 20/15 cal assault bike
2) 10 burpee box jumps 24/20
3) 200 m run
4) 20 oh walking lunge with KB 55/35 (single arm, 10 each side) Sent from my iPhone