Jump Rope, Heavy Bag, GHD's, Barbell Heavy Weighted walk

4 Rounds
200 Singles - Jump Rope - rubber chord
2 minutes Heavy Bag
20 GHD's
30 yard Heavy Barbell Weighted Walk - Across Shoulders @ 185lbs
20 Heavy jump rope
100 Singles - Jump Rope - wire core rubber coating
2 min rest

Splits
1 - 7:37
2 min rest
2 - 7:41
2 min rest
3 - 7:23
2 min rest
4 - 6:53
Total w/ Rest - 30:36

Back and hips are really bothering me.  Feet Are hurting from the hall way sprints.