For an I N S A N E L Y tough workout.....

FIVE rounds of:

400 meters (I set the treadmill at 9.3)
30 box jumps (I did @ 14")
30 wall balls (squat and throw a ball UP against the wall)
- I started out with a 6kg ball (13.3 lbs) but I was going to die, so for the next four rounds I used a 4kg(8.8lbs) which was prob. a bit too lite...but my arms are dead from the last two workouts!

Oh, you're also supposed to do it as quickly as you can! ('for time') It took me roughly 30 min.

It's a good one!!!!