4 rounds for time: 

400 m run
25 burpees
25 jump squats
25 situps
25 conditioning curls 15/20 ea. (R+L=1)
25 walking lunges (R+L=1)

Post time to comments. 

Daily Extras - Throw in 25 triceps cable pushdowns 5/8

Workout Notes: 

  1. If you are breezing those jump squats weight them with a 15/20 lb DB.
  2. Make sure your elbows get all the way straight on curls.
  3. Jump squats and high volume lunges have potential to cripple rookies. Scale where needed. 

Have long admired the peak in Brian's biceps. Just not willing to do what it takes to get mine there!