The Warm Up – Building the Burpee
3 Rounds for Time: 20 Pushups, 20 Squat Thrusts, 20 Squats, 20 Jumping Jacks, 20 Burpees
I got 8:34.
Workout – Whirlwind Sets for 20 Minutes
1 Minute: As many Pull Ups as possible (record the number of reps – 29)
1 Minute: As many Glute-Ham Situps as possible (Reps: 25)
3 Minutes: Heavy Bag Work (If you lack a Heavy bag, shadow boxing or running are acceptable replacements)
2 Minutes: As many Dands as possible (Reps: 32)
6 Minutes: Heavy Bag Work or Cardio
2 Minutes: As many walking Lunges as possible (Reps: 50)
3 Minutes: Heavy Bag Work or Cardio
1 Minute: As many Pull Ups as possible (Reps: 25)
1 Minute: As many Glute-Ham Situps as possible (Reps: 30)
I found switching stations lost a lot of time. Next time I do something like this I will try to setup my workout area a little closer together so I can trade seconds for additional repetitions!