Try this on for size:
21 Wall Ball shots (sub. 20lb dumbell thrusters if you do not have a wall ball)
15 Hand Stand Push-ups (sub. incline push-ups or heavy push presses)
9 Ring dips (sub. 3 regular dips for every ring dip)
400 meter run
3 rounds for time
Brandon has the Lombardy Team record on this one at 13:20. Got out and beat him.
We ain’t playin’ with ya!