25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (120 single unders)
25 Ring dips (25 40# dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (70# Dumbbell Swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball(40# thrusters)
3 Rope climb ascents (30 rope pull-ups)
22:47
I didn't overly push it aerobically but I was beat by the end. My subs are in () above. My abs are still suffering, i will be glad when they have fully healed.
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