This was a actually George Washington's favorite workout:
Warmup: 200 dus dynamic / foam roll
Strength: strict press 3-3-3-3-3 85%
Workout: 1 min on 30 sec rest through the following movements: score is total reps/calories.
Row for calories
Kettle bell swings
Pull ups
Evil wheels
Shuttle run
Box jumps
Burpees
Cashout: heavy bag punches- hook double taps 25 each arm x 2 rest as needed.
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