10 min row @ easy pace
Then:
10x Pull-ups
20x KB Swings @ 32kg
30x Box Jump @ 24" Box
40x Push-ups
50x Sit-ups
60x Burpees
10x Pull-ups
Then:
Cooldown
*Completed in 13:15 (burpees are done with push-ups and jump at the top of each rep).
I had about 40 min to do a workout and I always wanted to try out this workout. My friend Mezz is going to try this out tomorrow, his "JonesCrawl" was about 10 sec slower than mine, I told him at 155# he should have smoke the workout. He counted the reps with this workout, told him he couldn't beat my time, that he was pathetic to even practice BJJ; I think I got his attention; so it's own. Hopefully I got to open his eyes.
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