A variation on the Gym Jones "School Yard Scuffle 2", with no rowing machine:
3 rounds of 1 minute each of sumo dead high pull, pushups, DB swings, pullups. Four minutes per round total, with 1 minute break between rounds.
Round 1:
20 x SDHP @ 65
35 x pushups
17 x DB swing @ 40
14 x pullups
Total: 86 reps, Avg HR 164, Max HR 181
Round 2:
15 x SDHP @65
25 x pushups
15 x DB swing @ 40
12 x pullups
Total: 67 reps, Avg HR 168, Max HR 183
Round 3:
15 x SDHP @65
25 x pushups
15 x DB swing @ 40
12 x pullups
Total: 67 reps, Avg HR 167, Max HR 176
Total Reps for Workout = 220
Afterwards: 20 x floor wiper @ 45# bar
