Warm Up:
400m jog
15m bear crawl (5 steps/3 push ups)
400m jog
15m walking lunges
Work Out:
2 Rounds with 107 lb. barbell
200 Run
4 Front Rack Lunges
4 Push Press
400 Run
6 Front Rack Lunges
6 Push Press
600 Run
8 Front Rack Lunges
8 Push Press (2nd round ended here at 1 hour)
800 Run
10 Front Rack Lunges
10 Push Press
then
Max Reps Burpee Pull Ups in 6 Minutes (44 with partner/22 each)