Warmup:
10 minute Indoor Row
Workout:*
25 Gold Standard Burpee (including Push-Up)
25 Sit-Ups (without upper back touching the floor)
25 Jump Pull-Ups
25 Deadlifts (gripping 1 x 25kg plate per hand)
25 Knee-to-Elbows
25 Air Squats (below parallel)
25 Scorpion Push-Ups
25 Walking Lunges
25 Clap Push Ups
25 Jump Squats
25 Jump Lunges
25 Clean & Press (single arm 14kg/30lb) Dumbell
300 Reps in total.
*Aim to complete in less than 20 minutes
Finisher:
Medicine Balls of Death (several variations of 5 x medicine ball push-ups)
12 Pull-Ups - (alternating grips and moving from left to right after each rep).
"We did what we were trained to do, what we were bred to do, what we were born to do! ." - Dilios