Sledge hammer 



Squat to press

Med ball crunch slam

Alternating ball push ups

3 way box jumps

Backward sled walk (100lb)

Jack knife

Goal:  To work non-stop for the work period

Rest: Listed below

How to do it: Perform each exercise with the following W:R ratio:  set 1  30:30, set 2  30:20, set 3  30:20, & Set 4  20:20.

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