My new summer plan: this programming two days a week, 5-3-1 barbell days the other two.
Superset x 4 of:
1-arm KB clean and press, 5 per hand
Max pull-ups, changing grip each round (19-12-10-8)
Superset x 3 of:
Walking KB lunges, 12 each hand
Max push-ups (21-16-12)
3 sets of:
Hand-to-hand KB swings x 20
Run for 5 minutes
Finished in 23:30, slower than my start last year. Did more pull-ups, same number of push-ups.
Jim vs. 