Levels: All
Equipment Needed: 1 Weight (dumbbell, kettlebell, other); Step Up Object (a sturdy chair, box, bench, or stairs); 1 Jump Rope (optional)

Superset:
4-5 Sets based on ability
10-14 Weight step-ups
8-14 Sumo Squats

Metcon:
12 AMrap
12 SA DB/KB Squat Snatch
36 DU's/72 Singles/72 toe taps
24 Russian Twists

FInisher:
50-100 Facepulls