2 min on, 2 min off at consistent pace for 40 minutes (total 2 sets):
Station 1: Run for meters
Station 2: 8 box over jumps, 6 devil’s press (20/10 lb)
Station 3: 1 min ski, 15 med ball cleans (30/20 lb)
Station 4: 30 double unders, max hollow hold
Station 5: 60 m walking lunges