Averageclimber.com also took a beating.
The following workout was performed on different days by Tim McDermott and Samantha Sheilds:
-5 x air squat to box jump (24")
-10 x kettle bell swings 26#
- jog to corner, about 1 min.
-rest 1 min. The rest period was decreased each round by 10 sec. until performed with no rest. Seven rounds total.
-High step circles x 5 each leg w/ 10-15# DB
-Curl lunge press w/ 2x 10-15 DB
-Man makers x 3 w/ 2x 10-15# DB
-Elbows down plank x 30sec
Continue circuit at high intensity x 15 min. Use the plank as a "rest"