HERE IT IS: ALL EXERCISES TAKE ABOUT 20 MINUTES TO COMPLETE, NON-STOP, WIND SUCKING, HEART POUNDING, ALL OUT WORKOUT! SPARTANS UNITE, MANY FAIL, FEW SURVIVE. here is the list of exercises, as the print did not show up too well. pullups 10 reps, pushups 10 reps, bar roll-outs 5 reps. nonstop 5 times through hanging knee raise 25 reps deadlift 25 reps russian twist 25 reps box jumps 25 reps squat 25 reps sled push, tire flip, sprint: 10 yards each, 5 times through, nonstop!