Warm up:
3 Rounds of
6 Close grip pull ups
6 Box step overs (each leg)
6 Broad jumps
Strength:
5 Rounds of 7 reps
One arm DB row (30Kg/20Kg)
Workout:
Death by
1 Rope climb (stays constant whole workout)
3 Low box jump over (add one new box jump every new round)
Postworkout:
Run for 1,2Km (change direction)