throwback

warm up:
200m run, 20 jumping squats
200m run, 10 push ups, 10 mountain climbers

strength:
shoulder press 5x5
chin up holds 5x :20sec holds

conditioning:
3 rounds of:
15 over the shoulder slam ball throws
15 push ups
10  weighted side lunges
10  push ups
5 burpee broad jumps
5 push ups

cool down:
track cool down and stretching