Warmup:

10 min Alternating EMOM

Sled push, up and back on turf

20 Russian twists, 25/15lb bumper

Workout:

Every 2:00 for 40:00, repeat for 5 rounds
0:00-2:00: Run 400 meters
2:00-4:00: 30 Burpees
4:00-6:00: 450/375m row
6:00-8:00: 20 Box step ups (24″/20″) + 15 Ring rows