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I was afraid if  I posted this one too early no one would come to class today.

Even though today’s challenge workout looks pretty brutal, there are a few options you can take to make it less brutal.

On the other hand, there are also options to make it tougher.

Warm up with a two round 20 w/20 r circuit warm up.

  • ring rows
  • body weight squats/second round drop squats
  • push ups/second round half burpees
  • kettlebell swings
  • Jumping jacks
  • Bicycles/second round mountain climbers
  • med ball thrusters

Pick one option and go!

  1. 100 burpees/100 pull ups (finish one before moving on to the other)
  2. 100 burpees or squat thrusts/100 pull ups (break it up how ever you want).
  3. 100 burpee pull ups (do a burpee to a pull up)

Pull up variations to choose from:

  • Dead hangers
  • Kipping
  • Jumping pull ups
  • Band assisted or feet down ring assisted

What options did you choose and how long did it take for you to get through this?

Here’s a cool video I put together the other day.