Every minute on the minute perform:
7 Push ups (chest to ground)
7 Air squats
Then use the rest of the minute to complete max rep KB swings. Continue this sequence until you complete 100 KB swings.
Front Squat 12 x 1 with 5 seconds rest
*For front squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 12.
*Use 80-85% of 1 RM Squat
When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, “I used everything you gave me.” ~Erma Bombeck