Switch between movements at each interval

Work/Work/Rest intervals

  • Round 1: 30/30/30
  • Round 2: 25/25/25 
  • Round 3: 20/20/20 
  • Round 4: 15/15/15 

  1. Jumping pull ups/thrusters 
  2. Power knees to chest/mountain climbers 
  3. Air squats/squat hold  
  4. Rower (stay there for both intervals)
  5. Burpees/kettlebell high pulls 

Don't miss out on anything!

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