I will be modifying the workout for those doing this at home to keep everyone timed similarly as well as for the runs.

RUN COMPLEX OR 3 minute max calories on ERG
- 1 minute jumping jacks, 1 minute high knees, 1 minute mountain climbers
1 minute deadlifts
2 minutes max burpees
RUN COMPLEX OR 3 minute max calories on ERG
- 1 minute jumping jacks, 1 minute high knees, 1 minute mountain climbers
1 minute squat cleans (modify to deadlift + goblet squat if uncomfortable with KB technique)
2 minutes max burpees
RUN COMPLEX OR 3 minute max calories on ERG
- 1 minute jumping jacks, 1 minute high knees, 1 minute mountain climbers
1 minute max push-press
2 minutes max burpees
RUN COMPLEX OR 3 minute max calories on ERG
- 1 minute jumping jacks, 1 minute high knees, 1 minute mountain climbers
1 minute max clusters (or thrusters if uncomfortable with KB technique)
2 minutes max burpees
RUN COMPLEX OR 3 minute max calories on ERG
- 1 minute jumping jacks, 1 minute high knees, 1 minute mountain climbers