2 minutes rest between each
These are all out efforts. Setting a pr on one of these efforts (probably the 1st or 2nd) is not uncommon.
Remember to warmup before taking on any workout that you care even a little bit about doing well in. I do not post our warmups on this site, but that does not mean they aren’t extremely important. A good warmup, I believe, should be half-way fun (sometimes), and performed with technique (not intensity) as the top priority. It’s our time to think about the movements, practice them, and strive to constantly improve them. A commonly used warmup is listed below. Note that each movement can be replaced and rotated with other movements which set to accomplish similar outcomes, such as replacing a pushup with a dip. Notice there is a push, pull, squat, hip extension, and hip flexion.
3 rounds untimed of:
15 air squats
15 back extensions
15 ghd situps
Common replacements would look like this:
15 ring rows (supine pullups)
15 overhead squats
15 knees to elbows
Throw in some skill work ie. double unders, pistols, high box jumps, and/or olympic lifts and you’re on your way to being ready for any physical undertaking. Most people do not realize how much they need to/ are able to warmup to be prepared for demanding physical activity. Don’t be that guy. Warmup hard, recover, and train hard!