Zombies do Burpees too

Warm ups:

10 inch worm runners lunge

15 air squats

20 high plank reaches

 

Complete the following with as little rest as possible:

21-15-9 thrusters

200 m run

9-15-21 weighted sit ups

200 m run

*This means that you will start with 21 reps of thrusters.  Then you will do a 200 meter run.  When you get back you will do 15 thrusters and then another 200 meter run followed by 9 more thrusters and a 200 meter run.  Then you will work your way up in reps with the weighted sit ups in the same style as you did the previous thrusters and running.