Vitality

warm up 10:00
3×15 yards lunges @ farmer carry 15-20# dbs
3×15 yards lunges @ rack hold 15-20# dbs
3×15 yards lunges @ overhead hold 15-20# dbs
*after each set of 15 yards complete 5 real push-ups
rest 5:00
pull-up ladder from 10-1
*in between each step of the ladder complete x15 kb swings @ 35-53# kb
rest 5:00
3 x 1:00 plank – :30 rest between each
cooldown 10:00