30 Min Exact (each min under 30min is a 10 Burpee Penalty… if you finish past 30 min there is no penalty.
1 Mile Run
50 Wall Balls
30 Push Ups
50 KB Swings
30 Sit Ups
1 Mile Run (or 800, or 400, or 200 or 100)
You must run at the end of the workout...the distance is up to you… just remember to finish as close to 30 min as you can. Example If you finish at 25 min..that is a 50 Burpee penalty.