Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals:
Rxd...chin over bar pull ups, hands ups push ups, and GHD sit ups (floor to pad)
Pull ups: 12,11,10,10,9,9,7,7=75
Push ups: 10,9,7,6,5,5,5,5=52
GHD sit ups: 6,7,6,7,7,7,7,6=53
Squats: 14,16,15,17,17,17,18,20=134
total=314
felt pretty good during workout...should've pushed squats harder at the beginning, but it seems like it takes a couple sets to get warmed up.
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