It consists of 10 exercises with 30 reps of each in under 30 minutes. The trick was that it was done "team style." This means both of us have to do the entire workout together within the 30 minute time limit. First we warmed up for a 1/2 mile on the treadmill at 8 minute pace. Then the clock started.
We did the following exercises - 30 reps of each (by both people) before moving on to the next one:
Hanging cleans (95 lbs)
BB rows (95 lbs)
BB Shoulder shrugs (115 lbs)
NG chin ups (did the first 5 well but arms were still dead from yesterday's lift and last week's Beowulf so Chad held my feet for the next 25)
Decline Russian Twists (with 45 lb plate)
Dips
DB flys (25 lbs)
Leg throws (abs)
Box Jumps
L-ups (abs - on decline also)
In all it took us 23:42. A very good time for a first time through that work out. Next week I think we can definitely break that mark. Overall it was a good full body work out which left me tired - I was really glad Chad was there to help me push through it.
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