Warm-Up
3 Rounds (casual pace)
200 meter Run
5 Burpee Broad Jumps
then...
Tabata Hollow Holds
20 sec on, 10 sec off
hollow hold

Strength
2 Rep Max Push Press
Every 2 Minutes for 2 Rounds
5 Push Press @ 80%

Conditioning
4 Rounds
400 Meter Run
12 Toes to bar
8 Power Clean (155/105)