Bodyweight circuit, High intensity CrossFit style, Rounds for time!

Warm up –

200 Skips, then

3 Rounds –

5 Towel Row
5 Inchworm Push ups
:20 sec Chair Pose

then,

20 Squats

Workout –

Round for time – 

50 Single-unders (Jump Rope)
10 Pull ups / 15 Towel Row / 20 Seated Banded Rows
10 Thrusters (Heavy)

Rounds For Time (RFT) –
Complete the specified number of rounds of exercises as fast as possible.

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 3 RFT
Intermediate – 5 RFT
Advance – 10 RFT