Conditioning: for time
3 rounds
Row 200 meters
10 goblet squats
*******Rest 1 minute
3 rounds
Run 200
10 push ups
*******Rest 1 minute
3 rounds
20 burpees
20 Ab mat sit ups
*******Rest 1 minute
3 rounds
20 box jumps/ step ups
20 plate ground to overhead
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Another option
4 Rounds for time
200 meter run
10 pull ups
200 meter run
10 DB snatches
Suitcase carry right to treadmill and carry left side back
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