In need of some intense cardio and a little beat down from the lifting this week, I came up with this Good Time workout.

Ring Pull-ups: 5/3 L-sit/7/5/
Ring Push-ups: 3×20
Std. Push-ups: 3×30
Ab Mat Situps (on incline): 3×30
KB Figure 8’s, 24 kg. 3×20

Now for the real fun:

5 rounds, for time:
20 KB swings, 24 kg
Run 400 meters
Time was 20:25

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