1 minute double or single under rope jumping
10 Wall ball shots with 20# ball
10 medicine ball cleans with 20# ball
10 cossack squats each side
10 ring dips
10 bridge ups
10 yard inch worm
10 back shoulder rotations
1 minute jumping rope
7 sets of 1 Power clean (I used 90#) and 7 sets of three
ring dips
Tabata sled pushes 8 rounds. Push sled for 20 seconds,
rest for 10 I used sled with 60# plates.
Not sure how heavy with sled, but enough for me.
Run 5 miles.
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