Equipment Needed: One Light to Medium Weight

Cardio:

3 Rounds:
30 Seconds: Thrusters
30 Seconds: Hang to OH
... then ...
2 Minutes:
8 Squat Jumps
4 Tuck Jumps
... then ...
1 Minute:
Upright Row
... then ...
4 Minutes:
9 SL Deadlifts
9 Burpees