4,3,2,1 Self-Destruction

Exercise Selection:  Push Presses, Gliders, Jump Rope, Burpee, Dips, Squat to Med Ball Toss, Rope, Pull Ups, Squats, Push Ups, Pull Ups, Plank w/ Knee to Medball, and Box Jumps. 

Set the Workout Up: There are 12 exercises above.  Make 3 groups of 4 exercises. Once you select the 3 groupings of 4 exercises look at the goal below.

Goal:  To perform the first exercise for 4 minutes, the second exercise for 3 minutes, third exercise in 2 minutes, and last exercise for 1 minute.  Now set up the 4 exercises in order in which you feel that you can perform the exercise for the work period. 

Rest:  1 minute between each exercise 

How to do this W/O?

To perform the first exercise for 4 minutes, 1 min rest, the second exercise for 3 minutes, 1 min rest, third exercise in 2 minutes, 1 min rest, and last exercise for 1 minute