5 sets of:

15 OH triceps ext. (heavy)
10 walking lunges (R+L=1)

For time:

800m row
800m run
100 KB swings 25/35
100 box jumps

Go HARD at this and post time to comments.

Workout Notes: 

  1. Let's be clear, you DO NOT do the second part of the workout (rows, runs, swings, jumps) 5x! 
  2. If your legs are smoked from the last couple of days, drop the lunges and just do the triceps. Maybe add some BB biceps curls 45/65 for the same amount of reps as the lunges above. 
  3. Need some extras? Double up the run and row.
  4. I prefer OG box jumps. Ricocheting off the floor is a younger man's errand. 

You should come to this. We do cool stuff down here at GPP and we have some secrets that we'd like to pass on.