Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups
Workout
4 rounds:
25 push presses @ 95 lb.
20 Calories on Airdyne
100 double-unders
Then,
4 x 200 yard hill sprints
