“The Minute and Thirty”

Rope

Wall sit

Squat holding 50lb KB

Crunch 

Push Up

400m Run

Goal:  To perform every exercise with a W:R of 90:30

Rest: When you are finished with the 400m run take 90 Seconds of rest

How to do this:  Perform each exercise for 90 seconds then take a 30 second rest. Repeat for 4 sets.