Warm Up: Run 1/4 mile OR row 250m OR bike 2 miles, then:
3 rounds of 10 push ups, 10 sit ups, 10 air squats, 10 pull ups (may sub with jumping)
You are to perform these exercises until you fail to perform all movements in the 1 minute time (not to exceed 20 minutes). If you do not complete the repetitions in the minute round (when under the 15 minute mark), stop the clock and perform 2 burpees, then restart the clock and continue the movements for 15 minutes. You must attempt the movements for 15 minutes. If you fail to complete the movements in the 1 minute time frame after 15 minutes, that is your last round.
On the minute, and for at least 15 minutes but no longer than 20 minutes, complete the following:
3 push ups
5 air squats
7 jumping jacks
3 pull ups (if you are doing jumping pull ups, sub with 7 repetitions)
5 push ups
7 air squats
5 pull ups
7 push ups
9 air squats
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