3 Rounds of:

10 Burpee's
10 Dips
10 Box Jumps ( 12" thru 31")
10 3 count Bicycle crunches
200m run (one time around track)
8's on up
Rest

Max Pull up's
Rest

Tire Flip Race (Two lines on each side)
Rest

33 Burpee's for time

The Trainee's did very well!!

I started the workout with them, but had to stop so I could watch there form.
Did the pull up's with them (26) and the burpee's (1:14)