10 rounds of:
30 airsquats / 10 burpees / 10 pullups
scaled versions (still 10 rounds):
1) 15 airsquats/5 burpees/5 pullups
2) 15 chair sits/5 wall pushups/10 dumbell rows
Here is a link to demonstrations of most exercises you could ever want …
http://www.sealfit.com/page/index.php?menu=faq&page=cfdemos
Nice! Excited to do it!
Ran out of time
because I was doing it at a friends house.
Did 7 rounds of 30,10,10 (pull ups with a band)
Time: was 15 minutes (ish) timer got messed up, so not exactly sure but that is close