Co. 4 Functional Training

Check this video out:
http://youtu.be/7iD5vrj5dIM

Warm up: 10 min

Abs:
Leg raises on pull up bar: 3 x 10

4 sets of:

Farmer Walk w/ two 53lbs kettlebells: 1 min
rest: 30 sec
Box Jump: 1 min
rest: 30 sec
Offset Push ups: 1 min
rest: 30 sec
Fire Hose pull/drag: 1 min
rest: 30 sec
Pike pull: 1 min
rest: 30 sec
Squat w/ 45 lbs bar: 1 min
rest: 30 sec
Kettlebell alternate clean 10 x follow by see saw press 10 x...
rest: 30 sec

* 30 sec rest between each set

Cool down: 10 min