Going forward, I'm going to post a few workouts that I am doing that day, mostly so I don't forget them. Feel free to copy, comment, etc.
Warmup: 250 meters on the rower or 1/4 mile run
- 12 swings with 30#
- 12 bear squats
- 12 one-hand swing and switch 30#
- 12 lunges with KB hand switch 30#
- 12 getups
- 12 hand-switch box push-ups
- 12 box jumps
- 12 sumo squat high pulls 30#
Rest every 4 rounds, as many rounds as possible in 30 minutes.