Limited or No equipment option (No equipment in parenthesis)
40 min time cap
Start with a 937m Row or Run
Then 10 Rounds of the following movements (1rd = 10 reps of each movement, total 30 reps per round)
10 - Single DB/KB thruster (Jump Squat)
10 - Single DB/KB swing (Hip Thruster/ weighted or not)
10 - Burpees (modify as necessary)
Finish with another 937m Row or Run
This is a guideline for those with limited or no equipment. Remember the reason you are doing this. It is should be tough to finish, do not quit and push through until the end.