Can you perform this sequence every minute on the minute for thirty minutes?
Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.
Notes:
Count total circuits completed within thirty minutes.
Straight-straight-straight pull to inverted hang is tough curl up enough
to more readily pull to inverted hang then extend the body and lower back
to normal hang "straightened out."
Incidentally, this is a whole body workout of immense practicality.
30 sit-ups and 21 back extensions
Run 1 mile for time
No rest between sets for the following:
50 sit-ups
21 back extensions
Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.
Arch rock 1 minute
25 crunches on glute-ham back extension apparatus (upside down on back extension app.)
Stiff-legged deadlift 50 % BW for 25 reps