Filthy fifty

50 box jumps
50 jumping pull up
50 Kettle bell swings
50 walking lunge
50 knees to elbows
50 push press, 45 lbs
50 situps
50 wall ball shots
50 burpees
50 vertical jumps

The vertical jump is just reaching up to the highest point you can touch and then jumping about 8 inches above that. Knees to elbows is when you hang from a pull up bar and pull your knees up to your elbows.

**Obviously adjust this to your ability level, but you do want it to be intense and to push yourself so that you can get the most out of this. Don't cheat your body!!