COMPLETE AS MANY AS YOU CAN IN 1 HOUR, IN ANY ORDER, BUT ONCE YOU START 1 EXERCISE YOU MUST FINISH IT BEFORE MOVING TO THE NEXT ONE. *21 REPS OF EVERYTHING UNLESS STATED WITH A STAR* (PER ARM/LEG)
- Calorie Row
- Calorie Assault Bike
- 0.21mile run
- Push-ups
- Pull-ups
- Squats
- Box Jumps (24")
- Lunges* (per leg)
- Step-Ups* (per leg)
- Burpees
- Wall Ball
- Handstand Push-ups
- Toes 2 Bar
- Dips
- Chin-ups
- Bench Press
- Bicep Curls
- Skull Crushers
- Shoulder Press
- D-Ball Cleans (100#/50#)
- Ab wheel rollouts
- Sit-ups
- KB Deadlifts
- KB Swings
- KB Snatches
- KB Push Press
- KB Cleans
- KB Windmills
- KB Sumo High Pulls
- KB Goblet Squats
- Deadlifts
- Power Cleans
- Shoulder 2 Overhead
- Snatches
- Front Squats
- Burpees over bar
- DB Devil Press (no burpee)
- DB Thrusters
- DB Bent over rows
- DB Turkish Get-ups (21)
- DB Stiff leg deadlifts
- DB incline press
- DB Arnold press
- Renegade Rows
- DB Squat Cleans
- Single-arm OH squats* (per arm)
- Bar Muscle-ups
- Double under
- 21' Handstand walk
- Windshield wipers
Total reps = 1,155
*Scale Weights as needed
Rx Men: Barbell - 135#, DB's - 40#, KB - 24kg
Rx Women: Barbell 65#, DB's 25#, KB - 16kg
How close can you get?