CFC

*Use 2 DB's

For time:
800-m run
36 DB front rack lunges (55/35)
600-m run
24 DB front rack lunges (55/35)
400-m run
12 DB front rack lunges (55/35)
200-m run

PureFit

For time:
500-m
36 dumbbell Push-Press
400-m
24 dumbbell Push-Press
300-m
12 dumbbell Push-Press
200-m
– Use two DBs.