Every 2 minute for 30 minutes complete 5 reps. Rotate between the following exercises. (Only complete 5 reps of 1 exercise each set. You can go in any order you like)
5 x Strict Press
5 x Burpee Box Jumps
5 x OHS
5 x Barbell Bent Over Row
1st ten minutes should be a warm up. 2nd ten minutes should be a challenge and the last ten should be rough.
4 x 200 meter run (about 75% effort)
800 meter cool down (50% effort)