Warm up: 2 rounds
100 m run
10 squats
10 spidey lunges
10 squats
100 m row
10 GHD hip ext or 20 supermen
10 push ups
10 ring rows
Test:
Timed shuttle run x 2 with 1:30 rest
Tabata: 4 cycles each x 2 with :30 rest during transition
-row
-mountain climber
-slam ball
-lunge jump or quick lunges
2:00 rest before round 2