Warm up then take 10 minutes to mobilze your shoulders and pecs.
Use the equipment and various stretches.
Strength
4 rounds
50 yard shuttle sprint
Broken in 10-20-30-40-50
30 push ups after each sprint
3 minute rest between rounds
Abs
2 Rounds
Max L-hang
20 mountain climbers
15 Toes to bar
30 Russian Twists
10 v ups
40 side oblique crunches (20 per side)
5 atomic sit ups
50 Flutter kicks
1 minute plank
rest 45 seconds between rounds