Max Effort

Warm-up

A bit different with a timed station warm-up.  Two minutes each station for two rounds of pass through (shoulder stretch), sit-ups, jump rope (singles), short box jump. 

Work Out

Max Effort

Complete as many reps as possible without stopping of pull-ups, squats, & push-ups.  Count total number of reps for all three items in a single count.  Rest two minutes after a full set.  Do three sets.

Set One: 180

Set Two: 120

Set Three: 128

Squats were the in the majority with 20-15 of each pull-ups and push-ups on each set.

Although not counted for time, I went for about 20 minutes

Cal: 362

Avg HR: 143

Max HR: 172

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