strength

10 minute warm-up

3 x 60m
Lunges
Broad Jump

Front Squat
5 x 3 (70%)
135#, 155#, 155#, 175#, 185#

21 reps of each (unbroken)
135# front squat
ring push-up
pull-ups

rest 1 minute

15 reps of each (unbroken)
135# front squat
ring push-ups
pull-ups

rest 1 minute

9 reps of each (unbroken)
135# front squat
ring push-ups
pull-ups

NO TIME TO EXERCISE - USA TODAY
"Most every transformation I've witnessed over the years was preceded by a dramatic increase of self-responsibility."