Try to complete these four exercises every two minutes for twenty minutes. So, you should get a total of 10 rounds. For example, if you complete the four in 1:30, you will have 30 seconds rest. If it takes the entire 2 minutes to complete the series, you will have no rest. This is a tough one, but not impossible. Reps may need to be adjusted in order to stay on the two minute mark.
10 Jumping pull ups
10 Kb swings
10 wall ball, slam ball, (take your pick)
The mighty Atlantic was kicking up big time yesterday!