A:
6-6-6-6-6 Bradford Presses
5 sets of 5 (weighted) Chin-ups
Start a new round of both exercises every 2:30min.
B:
8x 1-minute rounds of:
60m Shuttle Sprints (5m, 10m, 15m)
3 Deadlifts @ HEAVY
Max Calories on Assault Bike/Echo Bike
Rest 2min bewtween rounds.