6mins 85% effort:
5 push press 115/75#
25 DU
10 situps

rest 3mins

6mins 85% effort:
2 MU
10 air squats
5 burpees

rest 3mins

6mins 85% effort:
Row 150m
10 KBS 1.5/1pd

rest 3mins

6mins 85% effort:
10 back ext
10 HR push-ups
5 box jump sd 24/20″

Notes:
– start maintain and finish with the same pace throughout
– focus is on breathing through the work and pacing