I needed to crank it up the conditioning a few notches today, so here's what I did.

6 rounds of 20 seconds work/10 seconds rest of 5 different movements

I completed 6 rounds at one before moving to the other.

1 minute rest between stations

  1. kettlebell swings 32kgs (13 swings each time)
  2. Pull ups (averaged 8 reps)
  3. Box jumps 24"box (10 reps each round)
  4. Battling ropes (this was the dark horse)
  5. Prowler push (this was pretty pain full as well)