In my backyard set-up last night
I put my brother & his mate thru this
21 burpees into 21 sledgies into 21 Double rope slams
90 seconds rest
15 burpees into 15 sledgies into 15 double rope slams
60 seconds rest
9 burpees into 9 sledgies into 9 double rope slams
they were fucked! Both had screaming headaches and lay on the grass admiring the night sky for about 15 minutes, they did very well.
My bro T has lost 11kgs now and his mate Dylan has lost 10kgs since starting training under me. Just wish my bro would give up the ciggies!!