morning and evening

so if something is good - do it twice.

Morning:

10 rounds of

10 dumbbell deadlift (30's)

10 pushups

Evening:

prefatigue: (15 second to complete 3 reps each, rotate through circuit)

sideways box jump right to left counts as one 12" box

ring pullups

toes to bar

dips

total time 5 min

workout:

1-10 ladder of 40#deadlift and pushups interlaced (1 deadlift, 1 pushup, 2 deadlift, 2 pushups, ... 10 deadlift, 10 pushups)

run 800m

100 situps

10-1 ladder of pullups and pushups

My total time for this was 15:30.