Training:

1) 10 rounds, every 3 minutes:

10 x Kettlebell Swings @ 20kg or 24kg

8 x Box Jumps

6 x 40-foot shuttle sprints

 

2) 15 minutes of nonstop work:

10 x Hinge Lift @ 65lbs or 95lbs

25 x Step ups

15 x Sit ups

3 x Burpees

 

3) Run 2 miles, jog.

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