Do each couplet for eight minutes.

Do each movement of 15 seconds and take 15 seconds rest between movements in each couplet.

For example, do 15 seconds of pull  ups, rest for 15 seconds, then go to kettlebell front squats for 15 seconds.

Repeat this sequence for 8 minutes.

Take 1-2 minutes of rest bewtween each couplet.

Here are the couplets:

  • Pull ups and kettlebell front squats
  • Kettlebell swings and push ups
  • Low back extension and either walkouts or power wheel walkouts

Raise the intensity of your push ups with the Power Push Up!

Or, do ring push ups with a weighted vest!

Jack up your pull ups with a weight vest!

Roll like the Milkman!

Check out the Milkman and Boxing Mike!