30 Deadlifts @ 65% of your 1RM
20 Burpees every time you rest/let go of the barbell.
Rest 4 minutes
30 Pull Ups/Banded Pull Ups (*pick a band that challenges you!)
20 Alt. Dumbbell Snatches every time you rest/let go of the bar.
60/40KG on Prowler (not inc. the weight of the prowler!)
x 8 sets.
No prescribed rest period, but the 8 sets should take no longer than a total 15 minutes.