1. Sprint, 25 yards. Rest to recovery. 7x
2.Barbell Back Squat 3×5*. Rest as needed.
3.Single arm, ground to overhead dumbbell press 3×8/side. Heavy; no bitch weights. 1 min rest between sets.
As many times as possible in 12 minutes:
a. skip rope for 30 touches
b. pull-up 5x
c. push-ups 15x
*add 5lbs from last squat workout
Post times and weight used to comments.