30 minutes - rounds
10x - 2 one arm DB row w the 80's and tire flip w the 250 lb tire.
10x 25lbs DB - squat , toe raise, curl, press overhead
10x - w 100 lb sand ball - pick up and throw
10x - w prowler sled - burpee and push up
100 yards farmer carries w 5 gallon water cans.
30 minutes
Bas Rutten all around fighting CD