1 x Rep Consists of:
Burpee onto tyre
Jump into tyre and back out
Flip Tyre
Jump into and over the tyre
Feet on Tyre and hands on ground - push-up
Feet on Tyre and hands on ground - push-up with hand hand on shoulder
Feet on Tyre and hands on ground - push-up with hand hand on other shoulder
Feet on Tyre and hands on ground - push-up

The move above counts as 1 rep. Do 5 reps per set x 5 sets.
Between each set do shuttle runs touching the ground 10 times.