Warmup: 3 x 60/70%
Working Sets: 3 x 80/85%, 3 + 90%
Between squat sets, get at least one prowler push to the fence and back at about 75% effort.
Against a running clock (clock does not stop for transition), work for 2 minutes at each station.
Kettlebell Swings (53/35)
Goblet Squats (53/35)
Run 400m, 1 time in the last 2 minutes
From the plank position, alternate tapping the opposite shoulder, 5 x 30. Rest as needed.