Some Equipment

A.
Four sets of:
Front Squat or Goblet Squat x 8-10 reps @ 32X1
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Alternating Dumbbell Rows x 6-8 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
400 Meter Run or 500 Meter Row
50 Kettlebell Swings
Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.

No Equipment

A.
Four sets of:
Backpack Front Squat x 8-10 reps @ 32X1
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Backpack Rows x 8-10 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
400 Meter Run or 500 Meter Row
50 Tuck Jumps
Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.