Equipment Needed: Pull-up bar, Heavy (Deadlift, Piston bench, bent row, swings), Med (Renegade Row), Bench
8 min (~3-5 x Rounds have people partner up and 1 person starts on pullups)
Push- ups with a plank hop in between each rep x 12
Pull-ups x 12
Gorilla 1-Arm Row x 6 each side: (Heavy DB)
Tabata = 4 min
Partner 1 4 rounds in a row: Toes-2-bar (modification knees up hanging from bar) x 20 seconds (Rest 10 sec)
Partner 2 4 rounds in a row: Deadlift x 20 seconds (Rest 10 sec) : (Heavy DBS)
*Switch exercises with your partner after 4 rounds
Tabata x 8 rounds = 4 min
Bent over Row x 20 seconds (Rest 10 sec) : (Heavy DBS)
Renegade Rows with a pushup in between x 20 seconds (Rest 10 sec) : (Med DBS)
Tabata x 8 rounds *Speed = 4 min
Piston Bench Press x 20 seconds (Rest 10 sec) : (Heavy DBS)
Swings x 20 seconds (Rest 10 sec) : (Heavy DB)
Burpees (2:30 min)
Burpees x 10, 1 min Cutoff, (Rest for the rest of interval)
Burpees x 8, 45 sec Cutoff, (Rest for the rest of interval)
Burpees x 6, 30 sec Cutoff, (Rest for the rest of interval)
Burpees x 4, 15 sec Cutoff