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Old 07-26-2012, 10:17 AM   #4
FIREdawg
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Join Date: Jul 2012
Location: Maryland
Posts: 12
Training Type: Lose Weight
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HOLY POOP! I LOVE THIS STUFF. Its like Cardio for the A.D.D!

5 stations: Tire Flip, 2" Rope, Medicine ball 15 lbs, Kettlebell 30 lbs

Round 1: Tire flip 20 sec work, 10 sec rest; 8 cycles

2 min rest

Round 2: 2" Rope 20 sec work, 10 sec rest; 8 cycles (alternate between alternating wave, rope slam, and shelfing/twist)

2 min rest

Round 3: Kettlebell 30 lbs 20 sec work, 10 sec rest; 8 cycles (alternate between clean and press per arm, squats, and swings per arm)

2 min rest

Round 4: Medicine Ball 15 lbs 20 sec work, 10 sec rest; 8 cycles (alternate between wall throw per arm, and overhead slam)

2 min rest

Round 5: The Whole She-bang. (Tire flip for 20 sec, 10 sec rest, Rope wave for 20 sec, 10 sec rest, kettlebell squats for 20 sec, 10 sec rest, medicine ball overhead slam for 20 sec, 10 sec) repeat.

fall on floor exhausted. I didnt measure my heart rate, but it was definitely PUMPING and so was my Breathing rate.
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