Workout Breakdown VIDEO:
200m run
fence drills
2 rounds:
20 pvc good mornings
10 push ups
5 moving inch worms
10/10 strict high pulls
10/10 strict presses
5 tuck jumps

HOME GYM:
4 rounds for time: (14:00)
200m weighted run
20 kettlebell swings
10 box jumps/tuck jumps

DB/KB/MB:
4 rounds for time: (14:00)
200m weighted run
20 kettlebell swings
10 box jumps/tuck jumps

BODY WEIGHT:
4 rounds for time: (14:00)
200m weighted run
20 kettlebell swings
10 box jumps/tuck jumps

3 rounds of quality:
20 alternating top down bench or floor press (or 10/10 single arm bench/floor press)
6-10 handstand push ups
6-8 half kneeling single arm press with a 2121 tempo (:02 up, :01 pause, :02 down, :01 pause tempo)
100m dual arm farmers carry (or 50m/50m single arm farmer carry)
*farmer carry can be done with mixed weights!