Warm Up
3 minutes each of / or
Kettlebell Swings, 60 reps
Squats, 60 reps
Jump and Grab, 30 reps

Section 1
For Load Value in Pounds
Dumbbell Knee Raises, 5 reps x 10 sets

Section 2
2 Rounds of
Tire Jumps, 3 reps
Run, 400 meters

Section 3
Circuit for Time
Row, 400 meters
Push Ups, women = 60 reps / men = 90 reps