4 laps

100 Jump Squat

100 Push Ups

100 Shuffles each side will be one and one and two and two

50 Pull-ups

100 Lunge Switches

50 Tricep dips or ring dips or tire dips

50 AB Cycle left leg 50 AB Cycle right leg. 

100 weighted V-ups 25lb plate big boys and 10lb plate little guys


Cool Down

Ladder Movements with Objects