I used the 13.5 formatting for this workout.
Complete as many rounds and reps as possible in 2 minutes of:
20 KBS 40#
10 Push Ups
If 60 reps (2 rounds) are completed in under 2 minutes, time extends to 4 minutes.
If 120 reps (4 rounds) are completed in under 4 minutes, time extends to 6 minutes.
If 180 reps (6 rounds) are completed in under 6 minutes, time extends to 8 minutes.
I capped myself at 24 minutes due to time constraints and made reps each round.
After running errands, I went back to my garage gym to get in some more sweat time.
MMA HIIT Conditioning 20:10 for 8 intervals x 4
Muay Thai Knee Strikes, L&R
Slamball Hip Toss 40#
Knockout Sit Ups https://www.youtube.com/watch?v=y6lW-GmjhvQ
Jab/Cross Combo, Left
Jab/Cross Combo, Right
Mobility and Strength
Resistance Band Drills