Warm-Up.
Roll the Ropes for 5 minutes.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump or Step-Overs + 5-8 Strict Pull-Ups
Station 3 – 200 Meter Run
Station 4 – 5 Burpee Box Jump or Step-Overs + 10 Walking Lunges with KB Farmer’s Carry

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Dan Greyman
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Dan Greyman

Trained at a globo gym whuch had very limiyef equipment so i done todays mainsite workout which was
5Rds for time
400m run
15 bench @ 2 x 22.5 kg db’s
Total.tme 17:25