CFC

For total reps:

6 sets:
:20 calories
:10 rest

6 sets:
:20 shuttle runs (25 ft)/ wall sits
:10 rest

6 sets:
:20 double-KB Russian swings (35/53 lb)
:10 rest

6 sets:
:20 devils press
:10 rest

6 sets:
:20 T2B
:10 rest

PureFit

For total reps:

5 sets:
:20 calories
:10 rest

5 sets:
:20 shuttle runs (25 ft)
:10 rest

5 sets:
:20 Russian KBS
:10 rest

5 sets:
:20 Devils press or updowns
:10 rest

5 sets:
:20 Knee ups/ pvc toes to bar
:10 rest