Some Equipment

A.
Every 90 seconds, for (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds

B.
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Dumbbell Push Presses
10:00 – 30 Renegade Rows
15:00 – 75 Goblet Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run

No Equipment

A.
Every 90 seconds, for (3 sets) of:
Station 1 – Tempo Push-Ups x 8-10 reps @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds

B.
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Backpack Push Press
10:00 – 30 Backpack Rows
15:00 – 75 Backpack Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run