Run 400m
Then under a continuously running clock with a 30 minute cap perform:
10 burpees on the first minute
9 burpees on the second
8 burpees on the third…
On the 11th minute rest for one minute if needed then perform:
AMRAP/remaining time
5 push press 95/65
5 med ball cleans 20/14
20 Russian twists
