5 rounds

10 minute warm-up then
10 minute on the LifeCycle bike @ level 16 for max distance.
(results: 3.23 miles)

30 work / 30 rest
split lunges
4 rounds

30 work / 30 rest
frog jumps
4 rounds

30 work / 30 rest
deadlift (135#)

rest 5:00 minutes

5 rounds for time of
1:00 plank
3 reps of split jerk @ 135#
10 ball slams
30 calories on Airdyne