Sled Sprints 6x20m (Weighted but Fast)

Static Lunge w/ DB Shoulder Press 4×8 ea.
Ring Support Hold 4x30s
– Turn palms forward, move rings away from hips for difficulty
DB Single Leg Hip Extension 4×8 ea.

For Time
900m Run
20 KB Swings (24/16)
20 Rocket Jumps
600m Run
20 Goblet Squats
20ea Mountain Climbers
300m Run