@30X1; Deadlift 5 x5
Push Press 10-8-6-5-3 reps
15 min Round @80% Aerobic pace
Every 5min for 3 time, perform:
600m Run +
t1) Air Squat
t3) Box Step up
Repeat for 3 rounds, 5 rest btwn rounds.
Remember you must show repeatability for every movement score.
Post total reps.
3 sets of: 10 seconds All-Out / 2:30 min rest with Erg bike