Sports Mall 

warm-up with 1000m row 

ab roller, ring push-ups, lunges 

1-10 burpee pullups  

:20 rest between round 

5 rounds for time of 

3 front squats @ 135# 

6 24" box jumps 

9 pull-ups 

100 "evil wheels" http://youtu.be/xyBah8Iln2A