Borrowed from CF Rebels in Clearwater.
"SAM F"
20 pull ups
400M run
150 Burpees (Yes 150)
400M run
20 pull ups
"2 Mile Tabata (or tabatha)"
on a 20 seconds-of-work /10 seconds-of-rest cycle run 2 miles. Keep track of your overall time.
"Heavy Tosh"
Run 200M - rest for the time it took to complete
Run 400M - rest for the time it took to complete
Run 600M - rest for the time it took to complete
3 rounds, with a weighted vest.
