4 cycle met con 3mins work, 90sec rest 5 push ups 10 situps 20 jumping lunges Yes, one means one :)
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.