Set your clock, stations and loads. Clocks are set for 1 minute intervals.
At the top of each minute, begin the below program. Work until you fail to meet your time for TWO sets in a row. You should be working for at least 20 minutes.
5 SIT UPS
4 JUMPING JAX
3 RING PUSH UPS
2 PULL UPS
1 CLEAN & PRESS (135#/95#)
THEN (after you fail above):
RUN 1 MILE
Development of endurance through intense repetition and explosive work. Set your stations and clocks –work hard as quickly as possible. The faster you work, the longer your rest is. At the top of each minute, begin again.
GO hard at each station as quickly as possible.
If you have no rings, set yourself up for decline push-ups or push-ups on a Medicine Ball.