Pacing is key and coming up with a plan before starting is important. KB weight should be light enough that athletes can perform sets 10-15 reps UB. Break up all movements into mangeable sets and keep a consistent heart-rate for the entire workout.
100 KBS (53, 35)
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups
L2: (35, 25) (20, 15) (Kipping Pull-ups)
L1: (30, 20) (20, 16 alt. Step-ups) (Ring Rows)
3 Rounds of:
1a) BB Front Rack Reverse Lunges
x 6 ea. Rest 30s.
1b) Single Arm/Single Leg Elbow Plank
x 30s. Rest 30s.
1c) KB or DB Hammer Curls
x 10. Rest 30s