F.A.S.T.

300 Workout 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 135 pounds) 50 “clean and press” at 36 pounds (a weight-lifting exercise) 25 more pull-ups — for a total of 300 reps

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds

Complete as many rounds as possible in 20 minutes of: 5 Handstand push-ups 7 Chest to bar pull-ups 35 pound Dumbbell squat snatch, 10 reps, alternating

50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Complete as many rounds as possible in 20 minutes of: Row 250 meters 25 Push-ups

Run for 30 minutes