Run 800m
50 Dips
75 Knees to Elbows
100 Squats, 40lb Dumbbells
75 Situps
50 Pushups
Run 800m
Run 800m
100 Squats
50 Burpees
50 Situps
Run 800m
For time:
100 Pullups
200 Pushups
300 Situps
400 Squats
2 Rounds for time:
70 Situps
60 Double Unders
500m row
40 Knees to Elbows
30 Pullups
20 Dumbbell hang squat cleans, 35 lb / 20lb
10 Burpees
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats