after a 2 round, 12 rep warm-up consisting of full range, perfect form pullups, pushups, situps, squats, kettlebell swings, good mornings/ back extensions, & dips, followed by 200 jumpropes:
:30 seconds at each station, 5 times through
– bar hang
– isometric squat
– lateral jump burpee
– tire smash
*cardiovascular recovery occurs during bar hang and iso squat, other three rounds are full sprint pace.