Superset divebomber push-ups to failure, with L-sit dip static holds to failure. (rest 1-2 mins)
Superset a 50 metre sprint with 50 reverse lunges (25 either side). (rest 1-2 mins)
Superset row pull ups (keep your knees close to your chest and pull so that your lower leg touches or comes close to the bar) to failure, with pull up static hold (hold at eye level with bar) to failure. (rest 1-2 mins)
Superset deep squat jumps (25 reps) with a static deep squat (hold an inch or two above the very bottom of your squat) to failure). (rest 1-2 mins)
Aim to repeat 3-4 times.
Inspired by Rocinha CrossFit.
