I have done this workout twice, both times with the same person, the only one I can count on to work hard every day. It was about time to put someone else to the test so I waited until I knew most people would be here and I hit them with this:
7.3.1 Body Beast
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups
10 Pushup with Military alternating
10 sphinx to plank with side hold
10 pushup with in and out
10 military with groiner step in
20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise
10x 2 shoulder 1 full
10x 2 shoulder 1 vsnap
10x full with 2 side crunch
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups
20 air squat with pop squat
20 front lunge back lunge
20 belt kick tuck jump
10 chest pullups
20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each
20 shoulder touch with pushup
20 hip touch with military
10 spider each with cross knees to elbows
20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
60s squat hold with 10 half reps
20 super skater knee to elbow
20 side lunge leg raise (outside leg plus squat)
20 side lunge leg raise – inside leg
30 second chair twist each
10 pullups alternate hands