6/17 work out

Warm up - 2 cycles of the below
15 air squats
50 jump rope
10 burpees

Work out

4 cycles of the below
15 bag flips
20   wall ball
10  pull-ups
30  plank - knees to side
12 military press
10 tricepts on ropes
60 sec breather

Actual times 
cycle 1 4:33 + 60 sec breather
cycle 2  4:37 + 60 sec breath
cycle 3  5:10 + 60 sec breath

Total workout + warm-up  = 28:28