OMGoshness I almost puked

prefatigue: 7 rounds of the "basic" in 90 second intervals

BASIC: 5 pullups, 10 pushups, 10 situps, 10 back extensions, 15 squats. rest remainder of 90 seconds (if you have any time left)

I made up two exercises for this workout. When I was doing them, I wished I hadn't invented them.

Zombie Burpee: holding 2, 40# dumbbells begin in a standing position. Drop down, do a pushup, get your feet underneath you, stand up and in a single motion do a bent-over-row.

Situp-to-pullup: start in a standing position, drop down to the ground and do a situp. come up from the situp with maximum speed to get to a standing position under a pullup bar. Grab the pullup bar and do a pullup.

Workout:

1 minute to complete each set, 5 sets per exercise then go to next station

STATION 1: 10 zombie burpees

rest 1 min

STATION 2: 10 situp-to-pullup

rest 1 min

STATION 3: sprint 100m jog back to start.

it's 17 minutes of effort but it's pretty rough.