Dynamic Warm-up the one round of regular warm-up.
Then:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to www.beyondthewhiteboard.com
Focus on full-range of motion for all exercises, be sure to keep track of your own numbers.
Pull up= full extension at the bottom and chin over the bar at the top.
Push-ups = full lockout at the top, chest to the deck at the bottoom.
Sit-ups = shoulder blades hit the mat at the bottom, touch your toes at the top.
Sit-ups = shoulder blades hit the mat at the bottom, touch your toes at the top.
Squats = full hip extension at the top, and hip below the knee at the bottom.
