Warm up
3 rounds
400 meter sprint
Rest 2 minutes
Strength
Weighted pull-ups
Take 15-20 minutes to find 2 rep max of heavy strict weighted pull-ups
Workout of the day
30 minutes as many rounds as possible of..
400 meter run
10 pull-ups
10 box jumps
10 push press (155 pounds men 95 pounds women)
