Warm-Up
400 meter Run
3 Rounds
10 Push-up(2020)
20 Tall, slow Single Unders
30 Sec Plank

Strength
Every 4 Minutes for 5 Rounds
6 Bench Press (30X1)
Burnout set: clapping Push-up

Conditioning
50 Double unders
21 Power jerk (135/95)
50 Double Unders
15 Power jerk (185/125)
50 Double Unders
9 Power jerk (225/155)

Finisher
Dean's favorite