@x30min bikes 2min run 15×25-30sec sprint up slight hill with jog down then into 2min run then 4x1min sprints w/45sec rest then jog 2min into 1:30 sprint
Weighted planks 3x1min front 3x1min each side+ 10 OH situps.
RX Circuit-
4x 50lb litter carry 5×20 pushups 5×10 leg raises 5×10 decline situps 5x6chins SUB for MED BALL/ 4×25 burpees 5×5 clap pushups w/5x1min mountain climbers   later: Burpees 20 vups 50 repeat until 165 burpees/ 450 vups with 4x1min med ball twist in as well last three sets burpees were divebomber pushups in bottom

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