Equipment Needed: A Torpedo or Medium Weights

Cardio:

15-12-9-6-3:
Thrusters
Straight Leg High Pull

... then ...

3 Rounds:
16 OH Lunges
8 Renegade Rows (4 R/L)
4 Burpees
... then ...
50 Jump Switches
50 High Knees
... then ... reverse your way back out starting with 4 Burpees
... then...