Tire Flips: 4 x 8
Follow each set of flips with 8 jumps on to the tire (step down)
Back Squat: 10, 8, 3 x 6
Single Arm Pushup: 5 x 6-8 ea (or worming)
One Handed Pullup: 5 x 3-6 (grasp wrist of hand holding the bar)
5 Stations with 80 sec on / 40 sec to rest / switch
Calorie Row
Super Burpees
20m Shuttle (out & back counts as 1)
Goblet Squat (24kg / 16kg)
Burpee Pullups
Score = total reps, rounds, calories