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 kneel kneel (left leg leading)

100 box jumps

50 kneel kneel (right leg leading)

100 flutter kicks

Strength Training

iron mile

Walk 1 mile with 95 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