Warm-up:

  • 400 yd run
  • 20 TGU’s

20 minutes AMRAP:

  • 20 Back extensions (or TRX Hamstring crunches with hip lift)
  • 100 yd run
  • 20 Pull-ups (or TRX body row)
  • 100 yd run
  • 20 Squat Jumps
  • 100 yd run
  • 20 KB Swings (russian style)

Average count is 3 rounds.  If you push hard you can get4 rounds.  But you have to be willing to LIVE in the pain cave for nearly all of those 20 minutes…