Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
A.
Every 4 minutes, for 32 minutes (8 sets) for times:
400 Meter Run
20 Single-Arm Dumbbell Snatches
20 V-Ups
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