300m - 30 sit-ups
300m - 30 KB squats
300m - 30 push-ups
300m - 30 KBS
300m - 30 alt reverse lunges
300m - 30 KB SDHP
then
BB Strength Complex
Power Clean
Front Squat
Front Push Press
Back Squat
Back Push Press
1 rep of each
5 rounds
5 sets increasing weight each set