400, Heavy Bag, Jump Rope, Butterfly Sit-ups, Pull-ups

4 rounds
400 meter run
1 minute Heavy Bag Punching
1 minute Jump Rope Singles
1 minute Butterfly Sit-ups
10 Pull-ups

Did not take splits today.  Pushed hard on the timed stuff.  Pretty much headed straight out coming off the pull-up bar for the run.  Maintained a good clip on the run.  Coming into the weight room after the run was the only part I did not rush on.  I took time to get my gloves on for the bag.  I would also wait for the timer to get back to start the next minute.  So rest ranged from one minute to almost two depending on when I rolled in the weight room.