Home Gym Workout (Warm-up/Instructions)
3 Rounds For Time
Run 400 Meters
16 Sandbag Cleans (Over The Shoulder)
100′ Sandbag Carry

If you do not have a sandbag, power cleans and front rack carries can work as a substitute.

Bodyweight Workout
8 Rounds, Each For Time
Run 400 Meters
Rest 2 Minutes

Goal Is Lowest Overal Time, Across all 8 Runs