This one was a bit spicy towards the end. I actually added on another 15-12-9 of bicep curls and tricep extensions after that last 400m run. Each round is just a few minutes since it’s 36 reps instead of 45 total with a standard 21-15-9. 

Ball Slams —-> Weighted sit ups
Close Grip Push Ups —-> Knee Push ups
Weighted Lunges —-> Unweighted lunges or Goblet Squats
KB Rows —-> DBs or Barbell
Box Jumps —-> Step Ups with the same height each time
Lateral Raises —-> Front Raise or OH Press