6 exercises - 8 drop sets - 40/30/20/10-40/30/20/10 work - 8 seconds rest - 40 second cycle rest after 8th set

1. Chainsaw, high knees
2. Gorilla crawl, jump
3. Oblique twist butt up
4. Forward sprint, leap frog back
5. Fly, thrust
6. Single arm lunge press

3 minute extreme endurance 1. Animal crawls 2. High knee high punch 3. Half burpee