3 mile run to warm up - Easy - Steady pace (7 min mile pace) 21 mins
3 Rounds for Time
- Squat Jumps - 40kg - 10 reps
- Barbell Push Press - 40kg - 10 reps
- Barbell Bent Over Rows - 80kg - 10 reps
- Burpees - 10 reps
- Pull Ups (strict) - 5 reps
- Weighted Static Lunges - 40kg - 10 reps per leg
5 min jog then 5x hill sprints (60m) and 5 min cool down
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