30-20-30, Sampson Stretches, Hip flex, Downward Dog, Up Dog, Jump Rope (singles, drills, doubles)
Set up stations, 100 yards, KB and Box
7 Rounds for time of
19 KB Swings (2 pood)
10 Burpee Box Jump Overs (24")
I scaled this to a 30# KB and and 18" box and while a good hustle, sprint would be a stretch.
I finished the first round in 3 minutes and took a 3 minute rest and then just started going on the 6 minute mark although I finished rounds between 2:55 and 3:15. My overall time was 39:15 and I was very pleased with that as my original plan to only do 5 rounds was canceled and I did all 7.
Finished with 10 pull-ups
1 hour total workout