Perform the following circuit in 20/10 style (20 seconds of work followed by 10 seconds of rest) for 8 rounds total (4 exercises, 2 rounds per exercise). Count the number of burpees you complete at the start and at the end. Hold each punisher squat in the lower position for 10 seconds instead of 10 second rest. Go through this circuit once.

1. Burpees – 20 seconds on / 10 seconds off
2. Punisher Squats– 20 seconds on / 10 seconds off (hold in bottom position)
3. Swing Lunges– 20 seconds on / 10 seconds off
4. Burpees – 20 seconds on / 10 seconds off

Craig Ballantyne

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