4 rounds on the Gymboss Timer: 60/30, 50/25,40/20, 30/15

  • ring rows/push ups
  • swings L/R
  • Weighted plank
  • D-ball clean/press
  • Walking lunges
  • Knee ups/sit up

On the couplet stations, split the time up between exercises.  On the single exercise stations, execute the movement for the required time.

Please post comments or questions below!