Perform the following exercise in 20/10 fashion (20 seconds of work followed by 10 seconds of holding the squat in the bottom position). Repeat 7 times for 8 total circuits. Do NOT rest.

1. Punisher Squats – 20 secs squats/ 10 secs punisher (hold in bottom position)


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Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at