6/15 Workout

Warm-up

20 Rock hammer swings
20 Air squats
2 min. - Jump rope

Work-out

3 cycles of the below
15  squats   (95 lbs)
40  up and overs  ( bosu on top of one tire )
15 dumbell military press
15 Rope pull-ups
60 second breath

Actual Times
Warm-up    5:00
Cycle 1     4:14 + 1:00 breath
Cycle 2     4:25 + 1:05 breath     digression  cycle 1 to cycle 2  = 5%
Cycle 3     4:50                           digression  cycle 2 to cycle 3 = 7%

Total Work out with warm-up =  21 minutes