Friday Workout...variety and intensity

So I'm giving you guys the variety...the intensity is up to you! Get up and get after it!

DWU

As Many Times As Possible in 30 minutes
* If you don't have equipment needed just skip those exercises and continue*

Barbell Snatch            15

Barbell RDL                 15

Barbell Burpee           10(jumping over barbell)

Barbell Lat. Lunge      5(each leg)

15 Big Rope Power Slam

20 Big Rope Alternating Slam

25 Body Weight Squats

2 Iso Plank with Squeeze to Failure

4 25 yard Sprints

25 Frog Crunches

30 Heel Touchers(penguins)

(1) 100 yard Slow Jog

20 Sledge Hammer Swings on Tire(alternate sides)

20 Tire Hops In/Out

10 Tire Flips

 Walking Lunge 20 yards then Reverse Lunge 20 yards