3:00 Aerobic of Choice
2 Rounds
5 Inch Worms w/ Push-Up
10 Empty Bar Strict Press
20 Hollow Rocks
10 Empty Bar Push Press
Get Strong: 12-27
Every :90 for 15:00
1: 3 Push Press with a pause overhead
(light to moderate)
2: 6 Deficit Push Ups (#25 to #45 plates) - quality movement over speed
Get Fit: 30-45
For Time:
Every :90 for 15:00
1: 3 Push Press with a pause overhead
(light to moderate)
2: 6 Deficit Push Ups (#25 to #45 plates) - quality movement over speed
Get Fit: 30-45
For Time:
800m run
50-40-30-20-10
DUs
MB Sit-Ups
800m run
Substitution:
50-40-30-20-10
DUs
MB Sit-Ups
800m run
Substitution:
SUs - 100-80-60-40-20
Bike - 1K
Bike - 1K
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