After our warm up we did front squats and then we did as many deficit pushups as possible in 3 minutes. Our hands were on 35# plates so we drop our chests down in a bigger range of motion. I did 44 pushups (on my knees). Then there was this:

  • 25 Walking lunge steps
  • 20 Pull-ups
  • 50 Box jumps, 20 inch box
  • 20 Double-unders/ 80 single jump ropes
  • 25 Ring dips
  • 20 Knees to elbows – That’s hanging from a bar.  I could almost do this.
  • 30 Kettlebell swings – I did 35 lbs.
  • 30 Sit-ups
  • 20 Dumb bell Hang squat cleans – Dumbells from knees to shoulders while squatting.  I did 15 lbs in each hand.
  • 25 Back extensions
  • 30 Wall ball shots, 14 pound ball
  • 3 Rope climb ascents / 9 pull to standing from the ground

Yeah.  I did it in 21 minutes.  It wasn’t actually as bad as it reads.


We did deadlifts while standing on 35 lb plates to start.  I did 145 lbs.  I could lift heavier but they had us doing a special grip and I couldn’t hold a heavier bar.  Then we did 7 minutes of 2 front squats every minute on the minute.

The workout was as many rounds as possible in 11 minutes of:

  • 11 ring dips
  • 7 hang cleans – bar from knees to shoulders.  I did 55 lbs.
  • 11 handstand push ups or 22 pike pushups

I did 4 full rounds and finished the dips, cleans, and did 11 pikes.


This Sunday I’m signed up to run a 5K in Las Vegas.  It has been nasty cold here so I haven’t run.  That’s my excuse and I’m sticking to it even though it is nice today and you don’t see me out running.  I’m just counting it as a workout and I’m going to do what I can do.  At least I get a t-shirt.