Round 1:
200 Double Unders & every 2 minutes stop to do 40 punches (combo’s heavy bag) and 4 kicks (round house)
As your “humble” pace-setter I completed the above in 11:51.
Rest 3:00
Round 2: For time (Bandit Loops)
20 Renegade Rows (feet in loops, two 30 lb. db’s) 20/side
20 Mt. Climbers (3-count)
20 Super Planks (feet in loops, push-up to plank)
20 Get-up Sit-ups (feet in loops, holding 25 lb. medicine ball overhead)
20 Side Twists (feet in loops, bend knees and bring toward center, veering to one side, alternate sides) 20/side
20 Horizontal Pull-ups
As your “humble” pace-setter I completed the above in 12:33.
NOTE: If you don’t have Bandit Loops, TRX, Rings, etc. you can do all of Round 2 without an apparatus, however, it won’t be as difficult because your feet will not be elevated, so increase the reps from 20 to 40 or 50, except the pull-up portion which can be kept at 20 reps.
