7 min jog 3 x (30m bear crawl +20 air squats) 5 x 10 elevated push ups 3 x 10 box jumps (higher) (fell and hurt myself on the last set...damn) 3 x 12 tricep dips
10 burpees 6 sets of (5 tuck jumps + 5 push-ups) 3 x 15 dips 3 x 10 press 3 x 20 bicep 3 x 10/side tricep pull with cinder block 3 x 10 narrow push-up on 2-foot high tires
5 x 10 plank forearm 5 x 5 box jumps 2 x 15 round lunges 2 x 10 side lunge 3 x 15 dips 3 x (20 bike crunch+ 10 v-ups + 10 hollow body+ 1 bridge) 6 x 20m running carry-me's