Strength
Split Squat
3×8 @ heavy KB
Work
Run 400 in 3 minutes with the remaining time do the following
round 1 400 followed as many Burpees as possible.
Round 2 400 followed as many KB swing as possible.
Round 3 400 followed as many Push-ups as possible.
Round 4 400 followed as many Squats as possible.
Round 5 400 followed as many Lunges possible.
