Set your Gymboss Timer to 20 sec. work 20 sec. rest.Treat each grouping of 3 exercises as it's own circuit. You will complete 4 rounds at each grouping. 8 minutes total to complete the circuit. That makes it 50/50 work to rest ratio. Rest 2 min. then move onto the next grouping.
If you don't have a set of rings you can substitute Prisoner Lunges for the Knee Ups or Dead Hangs.
If you don't have a Gymboss Timer you're crazy. Get off your wallet and spend $20. Buy one here Gymboss Interval Timer
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