Set an alarm to beep at you every :30s. When you hear a beep, do front squats as outlined below. Next beep do the pullups. Next beep do the OHs. Continue rotating through the exercises as described x 8 rounds. Every :30s you should be doing a different exercise. It is NOT all three exercises every :30s.
After you've completed your 8 rounds of "Crazy Eights" rest 3 mins. Then complete:
500 rope jumps
2 laps elliptical 8/10
4 min spin bike
Post “DONE” to comments.
It’s going to be a weird week of programming. Programming is a bit off due to Memorial Day.
Experiment with the weights. Crazy Eights should leave you in a writhing pile of muddled sweat and tears by the end. 65/95 will not serve the saltiest of vets.
Remember, this is a 12 minute all out blow! Push yourself (vets only).
Post weights used to comments, you’ll be glad you did as a reference and so you know how you’re progressing.
If it's not raining or slippery where you are, put an 800m run at the beginning of this workout and an 800m run after instead of the cardio posted (HQ ignore).
Thumbnail: Ophir (ghost town) grave site.