12′ Indian Run on Greenway
Sprint Drills: 3 x 30m of Ankling, High Knees, Butt Kicks
Hill Runs: 2 x 8′ Hill Runs (run up hill from bottom to top as many times as possible in 8′, you MUST walk down not run); after the first 8′ set, take 4′ rest and repeat. Try to match your score from the previous round.
Pullups: 4 x 10-15
Single Arm DB Thruster: 4 x 10 ea (40 lbs / 25 lbs)