Warm up: 2 Rounds:
200m run w/medicine ball (20/14#), 50 Russian twists w/med ball, 200 m run w/o med ball, 25 squats
On a running 30 min clock:
Death by DU & BURPEES:
20 du or 10 if you absolutely do not think you can do a du, NO SCALING to singles.
Then 1 burpee…
Continue with the 20 or 10 du’s and keep adding one more burpee until the 30 mins are up .