3 rounds for time:
Run or walk 400m (1/4 mile)
30 dumbbell thrusters (5-10 lbs each hand)
20 push ups
If for some reason you can't do the run, jump rope or do jumping jacks for about 2 1/2 minutes. Distance for the run/walk can be approximate. If you can't do strict push ups from your toes, do them from your knees, countertop or wall. Reduce number of rounds if you are new.
Last time we did this was August 11.