Warm up: 10 min Assault Bike + 5 min of :15/45
Mobilize
A)
1200 m run
rest 1 min
400 m run
Rest 2 min
800 m run
Rest 1 min
800 m run
Rest 2 min
400 m run
Rest 1 min
1200 m run
B) 10 min
75 burpees box jump overs
Max deficit hspu with remaining time 6″/4″
C) whatever else you need