5 pull ups
10 push ups
15 squats
run/row 200
12 pull ups
21 kb swing
run/row 400
40 wall ball shots
run /row 400
21 kb swing
12 pull ups
run/row 200
15 squats
10 push ups
5 pull ups
pick as heavy of weights you can handle and stil complete this between 12 and 16 minutes
if it takes less time you went to light and more time you wnet to heavy.
