Warm Up:
400m Run
Then 4 cycles of...
10 Box Jumps
10 Elevated Push Ups

Strength: 3 Sets Each
8 DB Strict Press
1 min Plank Hold

For Time:
800m Run
80 Pull Ups
800m Run

"Trial by fire..."

Post all scores/times/reps/loads/modifcations to comments.

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