Off Duty
For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope
On Duty
For time:
25 walking lunges
20 pull-ups
50 step ups, 20-inch box
20 double-unders
25 chair dips
20 knees-to-elbows
30 kettlebell swings, 1.5 pood
30 sit-ups
20 hang squat cleans, 20-lb. dumbbells
25 good mornings with a Barbell
30 squats
10 towel pull ups
