The focus is on speed to complete the workout. Try and rest as little as possible and work to squat below parallel.
Warm-up: 1 indoor lap, 15 pushups, 15 walking lungs each leg
Rounds of 21-18-15-12-9-6-3 as fast as you can.
30# DB Thrusters (http://www.youtube.com/watch?v=DSVAEPTMq4U)
Do 21 thrusters then 21 situps then 18 thrusters then 18 situps…
POST TIMES TO COMMENTS
Optional Run: 7 x 20m Sprints with 40 sec rest, 7 x 30m sprints with 40 sec rest, 2 x 60m sprint with 90 sec rest