400m run x 3, rest 1 min between each run. ( for added fun, try holding a dead-ball in the ‘ bear hug’ hold during your rest !!!!)
Recover then prepare for….
10 x Pistol squats ( air squats )
12 x Dumbbell snatch 22.5/15
40 x D/U (60 single skips)
11 minute amrap
then straight into 4 minutes of max burpees