Doug Chapman from Hyperfit USA is the brain behind this little ditty. Super fun and taxing! You can really pick any movement you want but with a bar there is an added challenge.
HSPU – 4 x 4 – work on the kip against the wall.
Prison rules! 65/45 ( if person finds it too light after first 8 rounds and are able to complete the 7 reps each time, increase weight by a wee bit.)
7 reps every 30 seconds. 8 rounds per movement. 1 minute rest after the 8 rounds.
Power clean and Push Jerk
jumping barbell squats ( barbell on back)