jog- 6.0mph 5min
forward intervals 30:30 work:rest using at least 10.5mph 5x
backwards 10:20 sec work:rest intervals (start at 4.0 mph, 5mph, try to get up to 6.0) (remember hold onto the side handles until you can take 1 hand off and then hopefully both)
Hang Cleans
Push Jerk
Pull Ups
Wall Balls
Box Jumps
Push Ups
1 Minute Each
3 Rounds
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