Start:
Dynamic Warm-Up
Then:
20 Kettle Bell Swings X 5 Sets (kettle bell should be light enough to control the swing)
20 Burpees X 5 Sets*
20 Box Jumps X 5 Sets (minimum of 24" box)*
20 8-15 KG Medicine Ball Wall Throws X 5 Sets
800 Meter Sprint X 5 Sets**
End With:
Recover/Cooldown Exercises
*For time constraint purposes or those ever so willing, you can combine box jumps and burpees
**800M sprint can be subsituted with a sled push, tire drag, tire flips, etc... 25-30 meter distance
Subject: "Whitten Initiative" 
23/3/2011, 13:34