RESCUE STRENGTH

Work Capacity

Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight)  RDL
10 Barbell Only (no additional weight)  Upright row
10 Barbell Only (no additional weight)  Push Press
10 Barbell Only (no additional weight)  Good Mornings
10 Barbell Only (no additional weight)  Back Squat

1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
 6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
 6 Inverted Row using 3" thick bar (use regular barbell if not thick bar is available)

This sessions should be very intense.  Go as quickly as possible with good form.  The quicker you finish, the more rest you will have until the next round.  For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round.  Good luck.  The best round average from this morning was :56 seconds per round.