Run
Pick an option where you can run the first 3 rounds at a slightly uncomfortable pace. Then, on the last one run, you're gonna go for it.

Inside Version: 2-min. Mountain Climbers & Butt-kickers (switch between as needed).
💪 adjust to 200-m.
🤰 200-m fast walk or inside version with Elevated Mountain Climbers and Butt-kickers at any speed.
🔥 600-800 m in place of each 400-m.
Subs: Row 500m or Bike 0.7 mi./1,150 m.

Ninja Jumps
These take a lot of coordination and explosive movement in the hips. Fun! They can be a little scary, so pick an option that you're first comfortable with and if/when you're ready to challenge yourself, you ramp up with speed.

Options: use a chair or low stool to support the upper body while jumping up → perform Tuck Jumps (💪)
🤰perform 1 Air Squat + 1 Standing Leg Lift (straight legs or bent knees), each side, for each rep.

Chair Dips
Since the reps are relatively low, pick an option where you can do 4 unbroken while still feeling a challenge. By the last rep, there should be a struggle.  

Options: straight legs in front of chair → bend the knees and use the whole foot to push off the ground.
🔥 place your body between two chairs and dip without feet touching the ground.
Equipment options: chair, stool, couch, table.

Swings
Use a medium to heavy weight where you can do 8 unbroken, but still feel resistance. If you're limited to lighter options, perform 8 Single-Arm Swings on each side.
Options: Overhead → swing to eye-level.
💪/🤰 Russian Swings
Equipment: Single dumbbell, kettlebell, backpack, or water bottle.

✅ Mark your running distance.

✅ Something to dip on.

✅ Object for Swings.

⏱ Clock set to stopwatch. Record your time.