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DWOD - All Levels

I know not all of us are doing the Tough Mudder...but most of us are so the rest of you can suck it up.  This should be a beast.  Meet at the track.  Dress warm...if you're a puss.

2 mile Native-American run

then...

Athletes will spend one minute at each of 14 stations and move to each station and begin the next exercise without rest.

1. Mudder Push Up (Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.)
2. 1 Arm KB Swings
3. Jumping Lunges (From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position.)
4. KB Sumo Dead Lift High Pull 
5. Side Lunge (weighted or unweighted) 
6. Spider Man Push Ups
7. Med Ball Lunge w/ Twist
8. Frog Push Ups
9. Mtn Climbers
10. Left Plank (can split legs to increase difficulty)
11. Right Plank (can split legs to increase difficulty)
12. Standard Plank
13. Parallete Push up / Leg through / Dip
14. Tough Squat (Take a dumbbell, kettlebell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position)