Barbell 500
30 Squats (Air or Hindu)
5 Chin-ups
10 Thrusters (barbell or medicine ball)
15 Dive Bombers
25 Box Jumps
5 Pull-ups
5 Dead Lifts
15 Push-ups (Psycho, Plyo, or Offset)
30 Leg Raises
10 Medicine Ball Sit-up, Stand-up, Slams
50 Mountain Climbers
5 Pull-ups
30 V-Sit Twists (medicine ball or kettlebell)
10 Sumo High Pulls
20 Alternating Lunges (feel free to load a barbell on your back shoulders)
50 Scissor Kicks
25 Box Jumps
25 Hindu Push-ups
15 Overhead Squats
5 Chin-ups
10 Medicine Ball Sit-up, Stand-up, Slams
30 Leg Raises
10 Dead Lifts
10 Commando Pull-ups (5 each side)
15 Medicine Ball Sliders
5 Pull-ups
10 Thrusters
25 Burpees