A. Strength circuit - 30 minutes
Rotate through the exercises and pick a load that makes the last 3-4 reps challenging

20 renegade rows to hip (10/s)
:30 DB push-press
20 DB alt. chest fly (10/side)
:30 DB lateral raises
20 TRX wide rows
:30 plate G20
rest :90-2:00 between sets

B. "Flush"
600m jog (3 laps)