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"Work Capacity 101"
The following routine consists of four movements. Each movement will be performed non-stop, with no rest between exercises. You will continue this workout for 20-minutes. Your goal is to perform the circuit 10 times in 20-minutes. You will begin a new circuit on every 2nd minute (ex. 2, 4, 6, 8, 10, 12, 14, 16, and 18 minutes). The circuit will average approximately 75 seconds (+/- 10 to 15 seconds). This will allow approximately 45 seconds of rest before starting the next cycle.
For example: Start the routine at time 0:00 Circuit lasts 75 seconds (ending at 1:15) Rest 45 seconds (until 2:00) Begin second pass through circuit at 2:00 This will continue for 20-minutes, or until you have completed 10 circuits. The circuit may not feel too difficult after the first few cycles, but becomes more and more challenging as you approach the 20-minute mark.
The Exercises Pull-ups x 5 Medicine Ball Slams x 10 Burpees x 15 Jumping Jacks x 20
Perform each movement as fast as possible. Move from one exercise to the next without stopping.