There are days when you know you want to train heavy. Then there are days like today, when I have to tell myself not to. The reason is simple your body needs change and so does your mind. So today was a fast and furious session. These are the days when I hate this little timer called the Gym Boss. It's a dual interval timer that will run on auto until the batteries die or you shut it off. I set a work interval at 40 seconds and a rest interval at 20 seconds. This seem to work well for me. Each round = 60 seconds and you can blast out a session in 10 to 20 minutes. Let me tell you today was a killer.
Here is the circuit that a buddy and I did four times in a row.
24kg get up sit up
double 24kg in the rack walking lunges
squat thrust jump into pull up
That's it 16 minutes. I had a little dry heave on my last set of rack lunges, but all was well.