Push press 21-18-15 reps,
rest as needed before,
Complete as many rounds in 15 minutes as you can of:
Two handstand push-ups.
Jump rope “Double-Unders”; 1 minute
Run 400 meters
Notes:
1. If you can’t do a handstand push-up, struggle for
thirty seconds and hold handstand for 60 seconds
each pass
2. If your technique sucks just jump furiously
for one minute