Everything is done w/ 15 lb. weight vest on.

1st round
10 squats w/ 30 lb. db’s, walk 2 flights of stairs, 5 sets of pull-ups w/ 1 flight down and back break between sets, 10 to 1 descending dip ladder w/ 5 breaths between sets

2d round
10 squats w/ 30 lb. db’s, walk 2 flights of stairs, 5 sets of pull-ups w/ 1 flight down and back break between sets, db press breakdown x 55 reps

3d round
10 squats w/ 30 lb. db’s, walk 2 flights of stairs, 5 sets of pull-ups w/ 1 flight down and back break between sets, push-up pyramid 1 to 10 to 1

In this routine I do 10 sets of squat thrust, body rows, squats, an dips. The squat thrust and squats are done for 10 reps each, and the body rows and dips are done in a descending ladder of 10 to 1. The whole thing is done w/ a 15 lb. vest on and w/out rest.

This is a squat thrust and push-up pyramid. I do it with a 15 lb. vest on, but obviously it can be done with out the vest.

((Squat Thrust x 2/push-up x 1) x 1-10-1

I start with 400 reps of body weight mobility movements. Then I move to a superman plank hold. The I hold a bridge for 3 minutes. I finish with 10 dive bomber push-ups, 45 hands close Hindu push-ups, and 45 hands regular Hindu push-ups all done without a break for 100 total reps.

I started this workout w/ ((mt climber/sqt thrust/sqt/swing)x25)x4, but didn’t include it because you’ve seen it before and it just takes up video time. The rest of the workout is in it’s entirety.

Workout (everything done w/ 15 lb vest on)
Dumbbell Squat 30 db’s x 10
Regular pull-ups x 1, close push-ups x 2 done in a 1-5-1 pyramid
Dumbbell Squat 30 db’s x 10
Neutral pull-ups x 1, Regular push-ups x 2 done in a 1-5-1 pyramid
Dumbbell Squat 30 db’s x 10
Chin-ups x 1, wide push-ups x 2 done in a 1-5-1 pyramid