For total time:
30-20-10 of
C2B
BJ 24/20/20/16
sit-ups
rest exactly 5 minutes and then run
1 MILE!
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.