20 sec work/10 sec rest 8 intervals each exercise:
Pull ups
Push ups
sit-ups
squats
Deadlift 5,3,1,1,1,
Day 11
12 years ago
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Our Warmup is Your Workout!
Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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Women
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Men
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Women
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Fran
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Kelly
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Slammin' Sammy
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Fight Gone Bad
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Schmoke You
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Code Brown
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Ring Dips
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Pull ups
Men
1.
2.
3.
4.
Women
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