Warm-up
5 min jump rope
20 hammer swings
Work-out
25 walking lunge
20 pull-ups
50 box jumps
25 dips
20 elbow to knees
15 dumbell lawn mowers
30 sit-ups
20 squat press dumbells
30 wall ball
400 meter run
4 buddy saves
Actual Time = 30 min.
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