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Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Seated DB Shoulder Press - 10 reps

Air Squat - 10 reps

#1  BB Bench Press (regular tempo)

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - As many reps as you can at 75%

Set 5 - As many reps as you can at 70%

#2  This is 3 rounds.

0:00 - Burpee            8-11-14 reps                            

1:00 - Tire Pull         25-35-45 seconds with 50 lbs in tire, walking backward

2:00 - Goblet             14-17-20 reps

3:00 - Pushup            14-17-20 reps

4:00 - Run                 100-150-200 meters

Round 2 starts at 5:00.  Round 3 starts at 10:00.

Round 1 is 8 burpees, 25 second tire pull, 14 goblet squats,

14 pushups, and run 150 meters.

Round 2 is 11 burpees, 35 second tire pull, 17 goblet squats,

17 pushups, and run 150 meters.

Round 3 is 11 burpees, 35 second tire pull, 17 goblet squats,

17 pushups, and run 100 meters.