You’ll need  a few pieces of exercise equipment for today’s workout but once you have started, it’s a simple three-lap race to the finish! Set everything up in advance to save time and only rest when you need to.

Perform this entire sequence as fast as you can while maintaining good form. The reps are reduced over the three laps so hopefully as you get tired, the workout will become easier…

30 reps
20-24″ box jumps
5-10kg medicine ball slams
12-20kg single arm dumbbell snatches (15 each side)
10-20kg thrusters (front squat to overhead press)
16-28kg two-handed kettlebell swing

20 reps
20-24″ box jumps
5-10kg medicine ball slams
12-20kg single arm dumbbell snatches (15 each side)
10-20kg thrusters (front squat to overhead press)
16-28kg two-handed kettlebell swing

10 reps
20-24″ box jumps
5-10kg medicine ball slams
12-20kg single arm dumbbell snatches (15 each side)
10-20kg thrusters (front squat to overhead press)
16-28kg two-handed kettlebell swing

Adjust the reps from 30/20/10 up or down according to your current fitness level.