WARM UP:
3 ROUNDS
- 5 push ups
- 10 plank in and out
- 10 prisoner squats
- 5 burpees
W.O.D for time complete
- Objective: 100 x Push Presses 95/65 w/barbell, 35/25 DB’s or KB’s
- Top of every min including the start complete
- 20ft bear crawl
- 3 x burpees
- Remaining time in min is allotted for Max reps of Push Press
ENDURANCE: 42 Min Clock
EMOTM 0-10 MINS
- 6 push ups + remaining time in each minute mountain climbers
(first 5 mins do knee to outside of elbows, second 5 mins knees to opposite elbows)
1 MIN REST
11-14 MINS: 3 MIN AMRAP
- 10 v ups
- 10 Russian Twists
EMOTM 14-24 MINS
8 Step ups + remaining time in each minute squat jumps (progress step ups by holding a weight)
1 MIN REST
25-28 MINS: 3 MIN AMRAP
- 10 Hollow Rock
- 10 Bicycles
EMOTM 28-38 MINS
10 chair dips + remaining time in each minute jump rope
1 MIN REST
39-42 MINS: 3 MIN AMRAP
- 10 High plank / Low plank
- 10 Plank Shoulder taps
