600m Run
50 Wall Balls
40 GHD Situps (or 80 Regular)
30 Bar Facing Burpees
20 Power Cleans (Heavy)
100Calorie Bike (or Row)
20 PC
30 BFB
40 SU (or 80)
50 WB
600m Run

30-20-10-20-30:
Ball Slams
Alt. Dumbbell Snatches

150m Run
3 Overhead Squats/3 Pullups
150m Run
6 OHS/6 PU
150m Run
9 OHS/9 PU
300m Run
12 OHS/12 PU
300m Run
15 OHS/15 PU
300m Run
18 OHS/18 PU
300m Run
21 OHS/21 PU
450m Run