Workout 1/19: washingtons favorite workout

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.