#1) sprint 50 m every 30 seconds for 20 minutes.
#2) 3x5 power clen, 3x5 front squat, 3x5 push jerks. use a very challenging weight.
#3) complete rep rounds of 10,9,8,7,6,5,4,3,2,1 of:
kettle bell swings, burpees and pull ups
#4) 5x3 minute rounds of 3 feet to bar (hang from bar and touch feet to bar), 6 push ups and 9 air squats.
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Thank you Ben!!
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