Level 1

Two rounds, each for score:

Tabata Squats

sets of 5 ring rows and 5 push ups  for four minutes

Rest 5 minutes

No rest between finishing T. squats and Ring Row/Push up complex. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of SETS of ring rows and push ups completed in four minutes for each round.

Level 2

Two rounds, each for score:

Tabata Squats

sets of 5 ring rows and 5 push ups  for four minutes

Rest 5 minutes

No rest between finishing T. squats and Ring Row/Push up complex. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of SETS of ring rows and push ups completed in four minutes for each round.

Level 3

Two rounds, each for score:

Tabata Squats

Sets of 5 Pullups and 5 dips for four minutes

Rest 5 minutes

No rest between finishing T. squats and pull-up/dip complex. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of SETS of pull-ups and dips completed in four minutes for each round.

Level 4

Two rounds, each for score:

Tabata Squats

Muscle-up for four minutes

Rest 5 minutes

 

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes.

Two separate scores. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round.

Tips & Tricks

They say that men will die for points….

Strength

Get more Awesome: 3 way shoulder stretch, couch stretch