Warm up
3 rounds
10 m lateral band walk
10 good morning
3 rounds
3 inchworms
6 Spider-Man planks
3 rounds
25 m high knees
10 stationary side lunges
3 rounds
25 m butt kicks
10 push ups
You have 10 exercises. You will do :40s of work with a 25s rest. When you finish with the 40s of work you will immediately do 5 or 7 reps of a selected exercise. During your rest. The quicker you do your selected exercise during the rest, the more rest you get.
Workout
3 rounds 40s of work + 25s of rest
(Round 1: 3 burpees, Round 2: 5 push ups, Round 3: 7 squats during each rest)
3 rounds
:40s battle rope + (selected exercise)
:40s db squat to press + (selected exercise)
:40s pull up or banded pull up (lat pulldown variation) + (selected exercise)
:40s db lunge + (selected exercise)
:40s sled push + (selected exercise)
:40s sled pull + (selected exercise)
:40s tricycles + (selected exercise)
:40s dumbbell bench w/static leg raise (from floor) + (selected exercise)
:40s goblet squats + (selected exercise)
:40s 10 plyo lunges/2 squats + (selected exercise)
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