3 Rounds:

Mile Run

20 lunges
20 reverse lunges
20 air squats
20 KB swings
20 KB deadlift
20 KB upright row
20 push ups

Front Squat

10-10-10-10-10



Row for 10 minutes, run for 10 minutes, bike for 10 minutes 1 min sprint, 1 min easy > repeat

5 rounds:

400 meter run
8 back squat
5 pull ups
10 KB swings

4 Rounds timed:

10 KB swings
10 MB Cleans
10 KB Deadlift
10 MB slams (from knees)
10 skip jumps ( 20 total)
50 Jump Rope (or 40 DU)

Tippin Run or half way to the stop sign outside 200 Meter Run