SWEAT

Every 5 Mins for 6 Rounds

Run 200m
36 Air Squats
Run 200m
18 DB/KB Push Press

Rest remainder of 5 Mins.

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds.

DUMBBELL VERSION

Every 5 Mins for 6 Rounds

Run 200m
36 Air Squats
Run 200m
18 DB Push Press

Rest remainder of 5 Mins.

BODYWEIGHT VERSION

Every 5 Mins for 6 Rounds

Run 200m
36 Air Squats
Run 200m
20m Bear Crawl

Rest remainder of 5 Mins.