Fullbody (as usual 😉) functional (of course 😉) workout consisting of 5 Big Circles with 12 Exercises in „EMOM“ style as follow:

• 1st Circle: every 90 seconds
• 2nd Circle: every 75 seconds
• 3rd Circle: every 60 secomds
• 4th Circle: every 45 seconds
• 5th Circle: every 30 seconds

1. AirBike (hold tempo of Power over 300 Watts)
2. Hammer Punch on the Pneu (every 5 Punches do 2 Burpees+Jump Over Pneu)
3. Battle Rope
4. Triceps Killer + Burpee
5. ROW Cardio (hold Tempo Over 900 CALs/hour)
6. Monkey – free style
7. Smash Heavy Ball + Burpee Jump Over
8. 5 x Wall Ball + Shuttle Up&Down
9. Heavy Carry Shuttles 6meters + DL by each Rotation
10. Dog Position Hold – every 5 sec Lift 1 Hand or 1 Leg
11. Log Push Press Single Hand Alternating
12. SuperMan Butterfly with small Plate

The length of Intervals is decreasing also You can Increase Your Effort☝️💪