Warm Up – Building the Burpee (finished in 5:22 – not the best, but not bad for still being mildly sick)
3 Rounds for Time of -
- 20 Pushups
- 20 Squat Thrusts
- 20 Squats
- 20 Jumping Jacks
- 20 Burpees
Routine of the Day – Filthy 50′s
Complete repetitions of each of the following exercises in order -
- Pullups
- Pushups (on bars)
- Squat Thrusts
- Close Grip Pullups
- Ring Dips
- Hop Squats
- Decline Pushups
- Burpees
- Backpack Wood Chopper swings (25 per arm)
- Alternating Pushups
- Alternating Lunges
- Knees-to-Elbow
Finished in 15:36, no training vest this time. Not particularly pleased with my time as I am sure I could do this in under 13 minutes healthy. That said I did break my personal record for consecutive pullups managing to get 40 chin over bar in a row!