1. Hill sprint 40yds. 7x. Rest to recovery.
2. Squat 3×5 @ add 5lbs to last squat weight.
3. Single arm dumbbell push-press. 3×8
As many times as possible in 12 minutes:
a. Single arm, ground to overhead squat w/45lb dumbbell 10x/arm
b. Walking lunge w/dumbbell in suitcase carry 40yds
c. Rope climb 1x
Post weight used and results in comments.