Squat, 20 sec's on/10 sec's off X 8 intervals = 4 mins,
record total of all eight intervals.
1/3 bodyweight 50 reps.
Tabata total from earlier, in one set, in less than 4 minutes.
minutes push press with 1/3 bodyweight (max reps within
5 good singles
Rest as warranted
through 3 Rounds of this circuit:
Dips 15 reps
Powerclean 15 reps
Roman Chair Medicine Ball Throw Sit-up.
long for ten rounds of this circuit?
Five Squats (free-squat or "air squat")
Five Sit-ups (on Roman Chair/Glute-Ham Developer)
Five Back Extensions
No cheating, super-clean technique.