I'm not so sure Giovanni di Pietro di Bernardone was concerned with fitness in the 1200s but he really hit the nail on the head. The necessary- Start off with two 350 meter sprints with 1 minute rest after each. These should be all out efforts so don't hold back. The possible- Three rounds of burpees,lunges and rack to overhead, no rest between rounds. keep the burpees unbroken you will want to take a small breath before the lunges so don't waste time during the burpees down and up till its done. Each step counts in the lunges. Power clean it up and step forward or back. Immediately go into the push press or jerk. You can also strict press if you want to but thats gonna add up. This should go fast, hang on. The impossible ( not really)- Almost done now get right on the rower and sprint 350 meters all out. After words we'll work on Overhead squats and get some benching done.