4 Rounds:

400 Meter Run (or 500 meter Row/1 mile assault bike)

10 Reps Weighted Squat (Back Squat, Front Squat, etc.)

50 Walking Overhead lunges

(You can use anything for the weighted squats. I used a barbell, but you can use a weighted backpack, dumbells, kettlebells etc. For the overhead lunges, I used a weight plate, but a landscaping paver works great)