“A:
2 sets, of:
Run 200M
Burpees x 7 reps
Wallclimbes x 5 reps

B:
EMOM 9 min, of:
Strict Press x 3 reps

+

EMOM 6 min, of:
Bent over Barbell Row x 6 reps

C:
SURFER ON ACID
3 Rounds, of:
Run x 400 meters
Burpees x 21 reps

D:
2 sets, of:
Nordic Hamstring x 4 reps
Banded lat pulldown x 20 reps”