Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
DB Complex: complete 8 sets of 5 reps of each exercise. Deadlift, Hang Clean, Push Press, Front Squat, and Bent Row.
Complete as many rounds as possible of 7 sumo deadlift high pulls and 7 burpees. This is a go workout, the only thing that will stop you is your will power. Use about 65-75 pounds on the sumo deadlift high pull. Take a small break between exercises but attempt to keep moving during the exercises. Push your limits and make your body exceed its limits.
Calves, quads, lower back, shoulders and chest.