1. Warm up.

2. Skill training: rope climbs; 10 climbs, practice different techniques. 

3. Three rounds for time of:
Run, 100 m
Press ups, 50 reps
Run, 100 m
Sit ups, 50 reps
Run, 100 m
Squats, 50 reps
Run, 100 m
Back extensions, 50 reps

4. Recovery: mobility work.