Deadlift, KB swings, OH Squats, JPUs & RTs

Warm-up:

1 mile @ 8.5mph
Active Stretching

21-15-9 for time:

Deadlift @ 125lbs
Kettlebell Swings @ 25lbs
Overhead Squats w/ 20lb dumbbells
Total Time: 11:26

This is a great example of a strength/power workout that will also improve your cardiovascular fitness. Guaranteed to get you breathing heavy and to elevate your heart rate.

Tabata Sets:
Jumping Pull-ups:

28, 28, 21, 19, 17, 17, 17, 17

Russian Twists w/ 25lb plate:

16, 16, 16, 15, 12, 12, 10, 11