3 minute running clock:
20 Wallball shots, (20#/14#)
20 Ab-mat sit-ups
*with remainder of 3 minutes perform as many reps as possible of:
Dead-lifts in rounds 1 & 3 (305/215 245/170 185/135)
Lateral Bar-over Burpees rounds 2 & 4
*rest 1 min between rounds
Timer: set a tabata clock with 4 rounds, 3 min. work, 1 min. rest
or
Set an up clock for 15 minutes, Rest on minutes 4, 8, 12