sprints

2x 1-6 ladder
24" step-ups +
weighted pull-ups (25#DB)

work to heavy OHS

AirDyne
10 minutes @ 20 cal per minute
3x :30 max effort / :30 rest
3x :20 max effort / :40 rest
4x :15 max effort / :45 rest
each round needs to match or be greater cal output then the round before.