Warm up 10:00 row...
4 x30 push press @ light dumbbells - rest as needed
Ladder from 10-1 of dead lifts @ bodyweight
+ x10 bench press @ moderate dumbbells
+ 15 meters of bear crawls
+ 3 broad jumps
*break each set of the dead lift ladder up with the three other activities.
Finishing the day, they set a clock at zero and every minute they added 2 pushups to each minute of work...
minute 1 complete 2 pushups
minute 2 complete 4 pushups
minute 3 complete 6 pushups
so on and so forth
kirk - 8 rounds
jordan - 11 rounds