Equipment: set of dumbbells and a med ball/sand bell (if you have one). If not, you’ll be doing burpees instead . Also, find a stretch of about 100m.

Always warm up first; then….

10 min AMRAP of:
10 DB squat press
Run 100m
5 SB/MB slams (or 5 burpees)
Run 100m back to beginning.

*Continue through the movements above for 10min. Each round ends with the last 100m run.*

Rest 2 min. Then proceed with:
4 Rounds
25 sit ups
15 superman w/1 sec pause
30 sec R/30 sec L side plank

All workouts can be modified. Need to know how? Leave me a comment.