Jump-rope, SDLHP, Body Squats, KB Swings, Crunches, Bike

3 Rounds for time:
100 Jump-rope
30 SDLHP 45lbs
30 Body Squats
30 KB Swings 45lbs
100 Crunches
Rounds
1 - 5:00.43
2 - 5:03.19
3 - 4:55.36
Total time - 14:58.98

At the Runyons for family Christmas.  Did this in the garage at 48deg.  Man I am in terrible shape.  This just burnt.  Because of my bicep injury I do so little stuff with the curl exercise these SDLHP's sent my arms at the elbow into a burn for quite a while.