Nearly all men can stand adversity, but if you want to test a man's character, give him power.

Abraham Lincoln

Charles Staley is always interesting.

http://www.myodynamics.com/articles.html


Complete 3 rounds of this circuit for time.

Walking Lunge 50 steps
Push-up 50
L-Rope Climb 4 X up


Notes:

1) Lunge requires trailing knee to "kiss" the ground on each step.

2) Push-ups only count if body is perfectly straight and chest comes to ground.

3) L-Rope climb is a rope climb with your legs straight out in front of you.


 

1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
(get it?
Continue this sequence as far as you can for exactly 30 minutes.

Notes.

1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.

Perform 5 Rounds of this circuit with minimal rest.

25 Push-ups
Back squat bodyweight 20 reps
25 Sit-ups

REST