Warm up 2 rounds
- 5 inch worms with push ups
- 10 plank rolls, hip move side to side
- 10 shoulder taps
- 20 flutter kicks
- 10 plank jumps, in plank jump to feet and back
- 20 flutter kicks, hands under butt
-
400 m run
A.
Bench Press or Push press
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 1 – 80% x 2 reps
*Set 1 – 90% x 2 reps
*Set 3 – 95% x 2 reps
Rest 3 minutes between sets.B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar/ hanging knee ups
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatch (55/35 lbs)