For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
For time:
400m run, and then:
5 rounds for time of
— 5 push-ups (with perfect form)
— 10 sit-ups
— 15 squats
Then finish with another 400m run
500m row
40 squats
30 sit-ups
20 push-ups
15 box jumps
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
For time:
30 deadlifts (225/115)
30 sit-ups
30 wallball shots
30 push-ups
30 pull-ups
