Technicaly oriented fullbody metcon workout for Fitness Challenge.

By every of the next Circles You will perform 8 Rounds every 30 Seconds the Prescribed number of reps from the exercises (the rest of time till 30th Seconds You take a rest).

The Full Workout has 2 Circles(also together it is 12 Exercises x 4 minutes) – You can take a rest 2 minutes between the circles:

1st Round – Every 30 Seconds for 4 Minutes (=8rounds) for each exercise Perform:

• 8 Pull Up – for better FUNctionality You can change the grip after every round
• 10 Box Jumps
• 16 Dips
• 10 Lunges @50/30 kg
• 10 SitUps + 10kg Plate OverHead
•   4 Devils @2×15/10 kg Dumbells

2nd Round – Every 30 Seconds for 4 Minutes (=8rounds) for each exercise Perform:

• 12 x Australian Pull Up – for better FUNctionality You can change the grip after every round
• 10 SDHP
• 30 Triceps Dips on Box
• 10 Back Lunges @50/30 kg
• 10 Toes To Bar
•   3 Devils @2×17,5/12,5 kg Dumbells

☝️Scale (icrease/decrease) the numbers of exercises as needed to stay challenging for Yourself (I suggest to be able perform the prescribed number of reps within 15-20 Seconds in1st Round).

Enjoy 🙋‍♂️💪