Warm up:
2 Rounds
200 Run
10 Air Squats
10 Push ups
10 Samson Stretch (each leg)
Strength:
Back Squats
5 x 5 @70-75% of 1RM
Rest 2 min between sets, then
3 sets 10 DB Lunges @ moderate weight
Workout:
21-15-9
Thruster @95/65
Pull up
Burpee
(use a weight and a band that allows you to move through the workout without stopping too much)
Rest 2 minutes
Sprint 200 meter Run