400m Run:40 Glute Bridge Hold:30 Down Dog Calf Gas Pedals:20/:20 Samson Stretch–2 Sets: For Quality6/6 Single Arm Ring Rows with Rotation10 Deep Lunge Mountain Climbers6 No Jump Burpees6 Jumping Pull-UpsSpend 5-10 minutes on rope climb progressions20 minute AMRAP3 rounds of:200m Run1 Rope Climb5-10-15 Burpee Pull-UpsRight into 3 rounds of:400m Run2 Rope Climbs20-25-Max Burpee Pull-Ups Rope...Read More