Warmup:

The Fitness Explorer Warmup

Workout:

30 metre Crocodile Walk

30 Inverted (Bodyweight) Rows

30 - 2 arm Kettlebell Swings (24kg)

30 Jump Squats

30 Push-Ups

30 metre Bear Crawl

30 Kettlebell Snatches (24kg - M, 12kg - W) (15 L/15 R)

30 Strict Dead Hang Pull-Ups

30 sec Driver (sub. with a 30 Sec full-out Sprint)

30 Jump Pull-Ups 

Finisher:

90 sec Plank

Notes: Complete these 300 reps as quickly as possible, completing each set before moving onto the next exercise.  Aim to complete this 300 rep workout in less than 20 minutes.