Warm up on the treadmill then cover as much distance for the following times:

4 min on, 3 min off

2 min on, 30 sec off

1 min on, 3 min off

2 min on, 30 sec off

4 min, done.

10 Rounds of:

10x L-Pull Ups

10x Ring Push Ups

10x KTEs

12, 10, 8, 6 of:

DB Bent Over Row - 100#, 110#, 120#, 130#

DB Finisher - 65#