Monday

4 sets
40 foot bear crawl with 2x 40# dumbbells
20 sit ups on plyoball

3 sets
10 each side Oblique ball throw with partner @ 20# ball
20 push ups on Bosu ball with feet elevated on 30" platform (last set @ 25 reps)

3 sets
15 dips
45 second iso squat w/ 20# ball (last set 30 second)

250 meter row w/ 20# ball slam with sit up count down from 10 reps
(250 meter row
10 ball slams
250 meter row
9 ball slams
250 meter row
8 ball slams
etc...)
500 meter slow row for cool down