Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises
Strength
Bench Press
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
WOD
20 Minute AMRAP ~ In Pairs (Split Work)
COMPETITIVE
50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders
PERFORMANCE
50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders
LIFESTYLE
30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders