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Photo courtesy of Emalee Tromello. She is a strong, sexy mama.

Work Out 
 
Warm Up 
Dynamic running drills: Jog 200m twice & build up, toy soldier 10m, lunge twists 10m, high knees 10m, butt kicks 10m, ‘A’ skips, lunge to squat 10m, jog 200m. 
Shoulder mobility for 5 min. (www.mobilitywod.com for suggestions)
 
Advanced
In 15 minutes row 1K or run 1 mile.
Then, AMRAP 10 KB (35#) goblet squats, 10 dips, 20 lunges (1count). 
 
Intermediate 
In 12 minutes row 1K or run 1 mile.
Then, AMRAP 10 KB (26#) goblet squats, 10 dips, 20 lunges (1count). 
 
Beginner 
In 10 minutes row 500m or run 400m. Then, AMRAP 10 KB (18#) goblet squats, 10 dips, 20 lunges (1count). 
 
*Modifications 
Dips can be done on rings, bars, or off of a box. 
Lunges can have back foot on a box if walking lunges are uncomfortable. 
Weight can be less than designated.