Warm up(3 rounds all with a bar 45/35)
3-sets of 5 reps- deadlifts
3-sets of 5 reps-weighted dips
-rest 3-5 min-
200m-run with a 20 lb ball or 200m- carry any way overhead/farmers/front rack what ever you want (53/35) if the ball or the carry touch the ground you stop and do 5-burpees!!!