5 Ring Dips
5 Strict Pull Ups
30 Butterfly Sit Ups
*use weight vest or med ball for an extra challenge.
20 Overhead Walking Lunge Steps 10 R arm/L arm, 50/35, use 1 dumbbell
20 Pull Ups
20 Box Jump Overs 24/20″, on and over.
*time cap 16 minutes. No, you do not have to use a second dumbbell as featured in the picture.