Use a Barbell, Sandbag or 1-2 KB's or DB's for this workout.
Warmup 4 Rounds 100m run 10 Air squat 10 lunge 10 Push-up 10 Sit-up
Workout 5 Rounds For Time 20 Slow Mountain Climbers ( touch elbow) 15 Sandbag bent over row
10 close grip Push ups
Accessory 3 Rounds For Q 10 side raise
10 lateral raise
10 strict press