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)