Are you ready for it? Here comes the pain train! This was only made worse due to the fact I had to be somewhere else in 30 minutes.
Complete both for time, you can rest briefly between the warm up and workout.
Warm Up For Time - (Completed in 5:01)
30 Decline Pushups, 30 Burpees, 30 Janda Crunches
30 Incline Pushups, 30 Squat Thrusts, 30 Janda Cruches
30 Pushups, 30 Squats, 30 Janda Crunches
Workout of the Day - (Completed in 21:03)
Complete in order:
50 Pullups, Pushups, Squats, Chair Dips, Lunges
40 Pullups, Pushups, Squats, Chair Dips, Lunges
30 Pullups, Pushups, Squats, Chair Dips, Lunges
20 Pullups, Pushups, Squats, Chair Dips, Lunges
10 Pullups, Pushups, Squats, Chair Dips, Lunges
—
I used the 20lbs weighted vest for everything in Italics (so I skipped most pullups except the final round). I could feel Pukie the Clown creeping up during the last round as I rushed to finish in time. Good times.