Interval Weight Training

training;

3 sets;
15 strict press
60 sec run/row/ride/ski
rest 2-3 minutes between each set
+
5 minute intermission
+
3 sets;
15 KB swings overhead
60 seconds burpee broad jumps (go for distance each rep)
rest 2-3 minutes between each set
+
5 minute intermission
+
ladder: 1-8-1, not for time
strict pull-ups
2x push-ups
3x sit ups

post weight used for both couplets, calories/reps on the free aerobic portion

last portion isn't for time, but PERFECTION