Step ups - 9" box x 5 min - 13" box x 5 min - 17" box x 2 minute max HR of 121 -- 25# vest on
KB Push Press - 2 x 16K x 20
KB Snatch - 12K x 10 x 3 L&R - 60 total
Ab wheel on knees - 50 reps non stop
KB 2 Hand Swing - 24K x 20

Lowest heart rate was 44 - highest was 150 - during the push presses