Flashover

For this workout your exercise bouts will last for 20 seconds and you will have 10 seconds rest. Each Exercise will last for 4 minutes (8 bouts). No additional rest between the different exercises:

Pull-ups
Jump rope
Push-ups
Sit-ups
Burpees
Squats (body weight)

Repeat.

Post reps to comments.

Virginia Beach Fire Training Center Flashover Simulator