Nonrunners and people who exercise cannot see how they can afford the time to run every day. But runners and  those who exercise cannot imagine getting through a single day without it.
Kevin Nelson, The Runner’s Book of Daily Inspiration

 

WARM UP
3 MIN JUMP ROPE
THEN:

5     2 V UPS 2 SUPERS
20  MT CLIMBERS
5   WALL CLIMBS
20  SQUATS
2 ROUNDS

WORK OUT
10 WALL BALLS
10 PUSH UPS
10 DBS 45/65
10 SIT UPS
10 ROUNDS
THEN:
5 MIN ELECTRIC CHAIR WITH WEIGHT USED FOR DBS
THEN:
200 m  KNEE TO ELBOW SKIPS
THEN:
5 MIN PLANK HOLD IN RAIN