20 min bike as long as you can cover 25 min run as much distance as you can cover

Warm up 3 sets barbell Bear complex Start light work up a little at a time Strength Emom 8 min 3 barbell clean pp every min Rest 3 min after all 8 Then, 30-25-20-15-10 Goblet squats Db bench press Kb swings

Deck of cards squats 8 for very new 10 for beginners, up to 15 cards Put the cards down on the floor in a line. Squat pick up the first one. Squat put it down with the 2nd. Squat pick it back up. Squat pick up the 2nd card. Repeat. 8 cards is 64 squats 10 is 100 11=121 Just A x A or A squared After the squats beginners run 10 min out and try to cover same distance back. Intermediate 15 advanced 20. Then, 3:00 work 1:00 resr 3 rounds shadow box 3 rounds speed bag or double ended 3 rounds heavy bag

4 rounds 50 seconds work 10 seconds rest/transition 1. Box jumps 2. Landmine snatches right and left 3. Battle ropes 4. Heavy sandbag carry 5. Assault bike

1 min each 1. Box jump 2. Dbl db devils press 3. Battle rope 4. LM snatch 5. Assault bike Rest 1 min x5