25 Walking lunge steps
20 Pull-ups
30 Sit-ups
25 Dips
20 Knee's to Elbows
25 Back Extensions
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbells
50 Box jumps, 20 inch box
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
7 comments:
wow. I asked for it.
That you did.
I even have the email if anyone needs proof. ;)
Thanks alot Josh!!
For time:
25- Lunge steps
20- Pull-ups (Body Rows)
30- Sit-ups
25- Dips
20- Knee's to Elbows (Leg Curls)
25- Back Extensions
30- Kettlebell swings, 35 pounds
20- Hang squat cleans, 20 pound dumbells
50- Box jumps, 20 inch box
30- Wall ball shots,10 ft high, 20 pound ball
3- Rope climb ascents (started on floor)
Time = 27:28
Most intense workout of MY LIFE!! But it felt good! Don't know how good it will feel tomorrow though...
Lunges -25
Pull-ups -20
Sit-ups -30
Dips (not rings...) - 25
Knees to elbows -20
Back Extensions -25
American KB Swings (55lbs) -30
Hang Squat Cleans (two 35lb dumbbells) -20
20" Box Jump -70
Wall Ball (20lbs 10') -30
rope climbs (with feet :(... ) -3
In a weak time of 22:52
30 Sit-ups
25 Dips
25 Back Extensions
20 Knee's to Elbows
30 Kettlebell swings, 1.5 pood
20 Hang squat cleans, 35# dbs
70 Box jumps, 20in box
30 Wall ball shots, 20#, 10ft
3 Rope climb ascents
25 Walking lunge steps
20 Pull-ups
23:01
25 Walking lunge steps
20 chin-ups
30 Sit-ups
25 Dips (assisted)
20 Knee's Up
25 Back Extensions
30 Kettlebell swings, 25 pound
20 Hang cleans, 35 pound dumbells
50 Box setups, 16 inch box
30 Wall ball shots, 10 pound ball
3 Rope climb ascents to standing position
Time: 22:22
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