Perform 6 rounds for time of the following:
12 kettle bell swings @45/25 (if you do not have a kettle bell, you can swing dumbbell)
6 push ups
3 ground to shoulder with a 70/30# dumbbell
40m shuttle run (mark off 10m and do 4 sprints with 2 points of contact at the turn-foot and hand)
Post results to comments!! Good luck!!