Each FF complete 4 sets as fast as possible (each time through the list is one set)

20 dumbbell swings (heavy as possible without sacrificing form)

20 push ups

400m run (place a cone at 50m then run to it and back 4x) 50m is approx. 65 walking paces

rest 5 min

hold and accumulated 3 min plank

rest 1 min

side plank – 3×30 sec each side

rest 1 min

50 supermans