30 DB step-ups (15/leg)
10 "man-makers"
30 sit-ups
15 wall-ball shots
800m RUN
-use the same DB's for step-ups and man-makers (35#M, 20#W)
-"Man-maker's": Holding DB's by side lower weights to the ground and thrust feet back into push-up position. Do 1 push-up, then row w/ each arm and do 1 more push-up. Next jump your feet in towards hands and do a squat clean and press (thruster or push-press is acceptable).
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