If you are up for a challenge take on this workout, grab a friend so you can push each other to your limits.
Perform a 5-10min warm up as well as 5 min of foam rolling and or miolfascial release work.
3 Rounds – 55 sec on 5 sec off
KB Sumo High Pulls
Box Jumps / Step ups
Supine Row/Ring rows
Then a 600m run. 2 min recovery then
3 Rounds – 50 sec on 10 sec off
KB Pull Throughs
Burpee Box Jumps/Step ups
DB Devils Press