Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout.
Warm Up 3 Rounds For Q 100 Run on place L+R = 2 reps 30 Air Squats 20 Push Ups 10 Pull Ups or bent over row
Workout 5 Rounds: 10 Handstand push-ups 10 Thrusters 10 Toes to bar or v-up 10 Overhead walking lunges each leg 10 Burpees 10 Pull-ups 10 Deadlift
Cool Down 5 min Lying Hamstring Stretch