In Teams of 2 (1 working / 1 resting )

800 M Run (200 M each – 2 x each)

42-30-28

Pull Ups

Push Press (95/65)

then

800 M Run (200 M – 2x each)

42-30-28

Chest to Bar Pull Ups

Push Jerk (135/95)

then

800 M Run (200 M each – 2x each)

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Classic Push-Pull combo with some extra running in there. Choose weights that you can CYCLE the barbell for 5+ reps at the very least. We want speed and intensity here, not heavy lifting.

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SUGGESTED WARM UP

Windshield Wipers – 15x each side

*Hands and knees next to wall – hand closest to wall creates a half circle along wall – back and forth

Scap Pull Up + Scap Push Up – 10x Each

*Break in to 2 sets if needed

200 M Run – Medium

Shoulder Pass through OR Arm circles – start small, end big

Wrist mobility

200 M run – Fast

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