Improvised yesterday.....all conditioning:
5 min airdyne slow
5 box jumps at 30"
4 sets carioca
5 box jumps at 30"
3 20M sled push up to 300lb high/low push
26 sets: 10 sec sprints at 6:00 pace. Alter incline from 1-8, 5 pushups every other set during the rest (10 during last).
30 push up after to get to 100 total.