AM - Heavy Bag, Walking Barbell Swings, Walking Lunges, Deep Rack Push-ups, Supine Pulls in dip rack, Medball Slams, KB Swings, Dumbbell Thrusters, GHD's, Walking High Knees

5 Rounds
2 man workout, one man does walking Barbell swing 1 length of floor(down), and hitting heavy bag while other man does all other movements 30 seconds each, so 4 minutes of movement in individual exercises and 8 min of movement total per round.  No real rest.

                          -- Walking lunge
                          -- Rack deep push-ups
                          -- Supinerows in dip rack
Heavy bar         -- Ball Slams @ 20lbs ball
Twisting walk/  -- KB Swing @ 45lbs
Heavy bag         -- Dumbbell Thrusters @ 45lbs
Combos.            -- GHD's
                          -- Walking high knees

We wanted a grind and got it.  Great workout.  Liked the flow and set up.  Second one we have done like this this month.  This one was considerably tougher than the last one.  40 minutes of total movement.