A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Jerk, 1-2 reps at 75-80%
Minute 2 – 40 Double Unders

B.
Every 5 minutes, for 30 minutes (6 sets), complete:
Run 400m, Row 500m or Ski 500m
115/75 pound Push Press, 10 reps
30 Wall Ball Shots, 20/14 pounds

Coach Alex’s Notes:
If you are unable to complete all the work within 4:30, then reduce the volume to something more manageable.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)