Witch's Brew

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 55lbs, Rd 2: 75lbs, Rd 3: 95lbs, Rd 4: 115lbs

Constant Plate Movement for 2:00 w/ 25lb plate.

Tabata Box Run (2 feet up, 2 feet down; alt. lead foot from one rep to the next):

26, 26, 25, 25, 25, 24, 26, 27

Core Work:
3 Sets of:

20 x Back Extensions
20 x Inclined Sit-ups w/ Medicine Ball toss

2:00 Balance Master