Todays morning:
250 meter row
Frog jumps 1 length of gym
10 pushups
20 mountain climbers
Sprint down and back
10 pushups
20 mountain climbers
Sprint down and back
10 pushups
20 mountain climbers
Sprint down and back
10 pushups
20 mountain climbers
Sprint down and back
10 pushups
20 mountain climbers
Sprint down and back
Lunge forward/lunge back/hop x10 right leg
Bear crawl 1 length of gym
Lunge forward/lunge back/hop x10 left leg
25 ball slams w/ 12 pound med ball
That is 1 round. Did 4 rounds. LOTS of gym stuff so I was much slower than the trainer.