The Flash

20 mins to complete

Buy in: 800m run

5 rounds of:

15 box jumps (24/20)

10 push-ups

5 handstand push-ups

Cash out: 800m run

Tips: This one with get your HR up so get comfortable being comfortable. Pace the buy-in, try to only break up the box jumps, push-ups and HSPU once (if needed) with short transition breaks. And then empty the tank on the cash out. Shot for an average of 2 minutes per round for the 5 rounds, that will leave plenty of time for the buy-in and cash out.