Warm up for 5-10 minutes. Then, in EACH set, perform the two exercises for stated amount of reps and follow with a 1-minute run (sprint). Keep rest between exercises to a minimum, 1 minute or so after each set.
Set 1:
30 Thrusters
15 Burpees
1-minute run
Rest
Set 2:
30 Reverse flys
15 Burpees
1-minute run
Rest
Set 3:
30 Lunges to bicep curl
15 Burpees
1-minute run
Rest
Set 4:
30 Wide arm press ups
15 Burpees
1-minute run
Rest
Set 5:
30 Squat jumps
15 Burpees
1-minute run
Rest
Set 6:
30 Hip bridge
15 Burpees
1-minute run