run 3 min, burpee/plank 1min, walk 1 min: 6 rounds

row-push up
500m-30 = 3 rounds

dbell press (1 arm) 35# - crunches x 30:
20, 20
15, 15
9, 9

rope machine @ 1min
diff 5
4,
4,
3

20 minutes of grinder

PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

12, 3, 5

For time:

Row 1000 meters
10 push-ups
Row 750 meters
15 push-ups
Row 500 meters
20 push-ups
Row 250 meters
25 push-ups

5 rounds:

12 dumbbell burpee thrusters
300m

(used, 30, 35, 35, 40, 30 lbs dumbbells)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x6 Very Low Hurdles Alternating Single-Leg Jumps
10x20m Walking Skips
Hurdle Runs up to first and second hurdle (1.00m, competition distances)
21 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 6-glide)
3x330m Runs at 70s-67s-69s (2-3 minutes rest)
Hurdle Knee Drill
Gymnastics (Back-Hip Circles)
2 Laps of the Infield + Static Stretching (Cooldown)

10 Minute EMOM

7 thrusters @ 95#
7 pull ups

Row 500 meters, run 400 meters, then 21-15-9 push press 95#, front squat 95#, pull-ups, GHD back extensions, then row 500 meters, run 400 meters.

Abs:

15x5
Crunches
Reverse Crunches
Flat V-ups
V-ups (L) V- ups (R)
Bicycles- 30
Plank: 60 sec
V-up Hold: 60 sec
Russian Twists 40

Butt & Thighs
30 Straight Kickbacks LR
5 L Pulses LR
20 L Kickback Crossovers
20 Outter Kick Ups
20 Inner Kick ups
20 Large Circles
20 Large Circles Reverse
Ballet Points

SS B

12 deadlifts 60 kg
12 pull-ups
12 burpees
9 deadlifts
9 pull-ups
9 burpees
6 deadlifts
6 pull-ups
6 burpees
3 deadlifts
3 pull-ups
3 burpees

Nedled to stop...afterski 9 pull-ups. Didn't feel okay.