medicine ball pull up

25 lunges ea. leg
15 pull-ups
20 20lb med ball slams

2x
Time: 10:07

Sledgehammer

3x
30 dips
30 swings with 8lb sledgehammer
12x 135lb deadlift

Time: 10 min.

Hand Stand Push-ups/ L-pull-ups

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge (each leg)

5 complete sets
Partial...5 HSPU and 6 "L" pull-ups

15 Kettlebell Swings, 30 Double unders

5x

15 Kb swings
30 double unders

Time: 13:28

push up/sit up

• 20 push-ups/1 power wheel roll out
• 19 push-ups/2
  
• 18 push-ups/3
  
• 17 push-ups/4
  
• 16 push-ups/5
  
• 15 push-ups/6
• 5 push-ups/10
  

Total time: 12 min.

Squat, sprawl, push up

Complete five rounds for time of:
5 squats
5 squat sprawls
5 push-ups
5 squat jumps
5 burpees


Do five squats, THEN do five squats into the push-up position (but don't do the push-up). After the fifth rep, remain in the push-up position and do five push-ups. Get back to your feet and do five full squats with a 6" jump at the end, THEN do five burpees.

Time: 5:55 really

Push-up 20-15-10-5
KB Swing 15-10-5-20 (53lb.)
Atomic Sit-up 10-5-20-15
Squat 5-20-15-10

Modified workout from www.gymjones.com
Time: 7:41

Ab Mat Crunch, Burpee, Box Jump, Kettlebell Swings

How many rounds in 15 min. of:
7 KB swings
7 box jumps
7 burpees
7 ab mat crunches

7 rounds