This is an amazing workout if you have the right tools. It takes about 20 minutes, and will hit every major muscle group on your body in multiple planes of movement. To do this workout, you will need a set of rings, blast straps, a vertimax platform, a sledge hammer, and a rower. However, there are many substitutions you can use for a lack of equipment and still get the specific benefits from it (just maybe not as good… which is why you need to come out to Athlon Elite and do your training!!!).  For example, instead of vertimax jumps, do repeated “rim-jumps,” or instead of ring dips do bench dips, etc.  Have Fun and train hard!!
Complete 3 rounds for time:
10 Ring Dips
20 Vertimax Squat Jumps
10 Blast Strap Pushups
16 Glute’Ham Developer Back Extensions
10 Sledge Hammer Swings each side (20 total)
500m Row