Dip it...

Photobucket Neile dips.

Workout:

Run 400 m for time, rest 1 minute 3 Rounds: 10 DL (95/155), 50 Singles (Jump Rope), 7 Dips, rest 1 minute Row 400 m for time, rest 1 minute 3 Rounds: 7 Ring Rows, 15 Sit Ups, 10 Weighted Lunges (20/30), rest 4 minutes

Each person's total combined time is calculated and ranked. The difference in times between each person is then calculated.

The person with the longest combined time starts the above workout again, but without any rest breaks. The rest of the people will start, staggered, once the difference in the amount of time between them and the person with the longest time has passed. programming-Josh