strength / speed

20 minutes on AirDyne
5 Warm-Up
10 x 25 cal per minute
5 cool down

Then:
5x OHS @ 95# +
60m Bear Crawl (strict) +
5x OHS @ 115# +
60m Bear Crawl (strict) +
5x OHS @ 135# +
60m Bear Crawl (strict) +
3x OHS @ 155# +
60m Bear Crawl (strict) +
3x ... CONTINUE INCREASING WEIGHT UNTIL FAILURE

Then:
4x 30/30 Mtn. Climber (“rest” in plank [on elbows])
Rest one minute
4x 30/30 Frog Hop (actual rest)
Rest one minute
4x 30/30 Split Jump (actual rest)