Core Trio 30:10 x 6 rounds, 3 exercises Max intensity, Max reps
Double Knee Raises 50:10 x 3 Max intensity, Max reps
(I intended to do 4 but they were killer)
Triple Kicks 50:10 x 4 L/R Max reps burn!
This made for a 410 rep workout for me in less than 12 minutes set time! There was a fair amount of resting in between sets and I was in the gym for about an hour.
We followed this calisthenics set with some Universal machine- I did only 1 set of flys and chest press 20 reps each 10 lbs- high rep, low weight and although I can feel it today I am not overly sore. The guys continued on with their muscle building sets and we all cooled down feeling great. 410 reps +. Ka Pow :)