800 m run or row

38 Abmat Situps

600 m run

(1 burpees for every minute it takes you to finish this section)

rest 2 minutes

400m Run or row

19 2-Squat Wall Ball

200 m run

(1 burpees for every minute it takes you to finish this section)

rest 1 min

200m run or row

8 Deadlifts (225/135)

200 m run or row

(3 burpees for every minute it takes you to finish this section)