Some Equipment

A.
Seven rounds for time of:
100 Meter Run
8 Alternating Single-Arm Dumbbell Devil’s Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
300 Meter Run
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

B.
Three sets of:
Medicine Ball, Paper Plate or Towel Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

No Equipment

A.
Seven rounds for time of:
100 Meter Run
8 Backpack Devil’s Press
12 Alternating Reverse Lunges with Front Rack Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
300 Meter Run
24 Backpack Devil’s Press
36 Alternating Reverse Lunges with Front Rack Hold

B.
Three sets of:
Medicine Ball, Paper Plate or Towel Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed