400 meter run, Barbell push-up Burpees(man makers), knee hold, rope climb, 50 meter sprint

4 Rounds
400 meter run
10 Barbell Burpees (man makers) @ 75lbs
20 second knee hold
1 Rope Climb
50 meter sprint
2 min rest shortened to stay with Daniel - roughly 1:30 to 1:50
Splits
1 - 4:04
2 - 4:03
3 - 4:01
4 - 3:57
Total w/ rest - 21:18

Great workout this morning.  I am beat down for some reason but this one was great.  James and his family are up for the big basketball tournament in town and staying at the house.  Jacob ran this morning at 6am with the boys.  While we were out we did this.  It was great Daniel, James and I were on the runs together.  Of course we suffered so fellowship was bountiful!