Aerobic Capacity (Group Training)

Training

pull-up ladder, 1-6-1 (strict, dead hang, no kip)
 +
box step ups @ 3111: 6/leg X 3 sets
 +
 :20 hollow rock hold
 :20 superman hold
x 3

then, 

20 minutes @ very hard effort:
3 back squats - moderate
15 KBS
15 box jump

Notes

Very hard effort on the 20 minute circuit - hard enough that you couldn't sustain the pace you had for much longer than the 20 minute set