Fat Burn

50 Burpees

100 air squats

50 plank rows

100 lunges

50 tuck jumps

100 pushups

50 v-ups

100 mountain climbers

50 med ball situps

100 shoulder touches

50 step ups (left leg leading)

100 box jumps

50 step ups (right leg leading)

100 flutter kicks

2 rounds

Strength Training

iron mile

Walk 1 mile with 115 pounds on back

12 deadlits

9 hang cleans

6 push press

5 rounds

no more than 155 pounds on bar but can go less if need to