Lab Rat Aaron Winning
P-Diddy Pity
warmup: 4 rounds
400m run
8x situps
8x pushups
8x lunge (each leg)
1) 15 - 10 - 5
thrusters @ 85/55
200 meter run
2) 33 burpees for time
3) 1 kilometer run for time
4) 3rds
15x medicine ball slams @ 15lbs
15x squat jumps
Comments: Each of these circuits are meant to be fast and hard, very similar to Crossfit WODS. Each one can be done in less than 5 min, a few will only take about 90 seconds. Don't do it half ass. Full tilt, then rest.