- 1 - 200 meter run or row
- 2 - chest to bar pull-ups
- 3 - 30 single under jump ropes
- 4 - slam balls (20/16)
- 5 - box jumps (24/20)
- 6 - 2 count weighted lunges (25/10)
- 7 - push-ups
- 8 - wall ball shots (20/16)
- 9 - knees to elbows
- 10 - burpees
- 11 - medicine ball cleans (20/16)
- 12 - abmat sit-ups
That is right folks, performed in the same order as the song. What does that mean? It means you do 12 round where round 1 is a 200 meter run or row, round 2 is 2 chest to bar pull-ups followed by a 200 meter run or row, round 3 is 30 single under jump ropes followed by 2 chest to bar pull-ups followed by a 200 meter run or row, and you continue through the 12 rounds in this manner. I elected to do the 200 meter run instead of row, not sure why but that is what I did. I did all moves as prescribed in this one even the wall ball shots. I figured it was only 8 at a time and I only needed to do 5 rounds with them in it so the chances I would drop it on my face again were slim. I didn't but it was maybe a bit harder than I had thought. I completed the workout in 45:53 and man was it tough. This is an odd sort of workout where it gets to be more and more stuff every round. A lot of these kind of workout are ladders down rather than up so they seem to get easier as it goes. Also there were a couple of moves at the end that I really struggle with like wall ball shots and knees to elbows. I did all the wall ball shots unbroken except the last round which I did 2 sets of 4 and I did all but the last 2 rounds of knees to elbows unbroken where I did 5 and 4. I did notice my movement from one move to the next got pretty slow on the last 2 rounds but I mostly was moving pretty good all the way through and I am pretty happy with the result.
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