Warm Up
General Warm-Up
Repeat For 5 Minutes
30 second dead hang
30 Mountain Climbers
15 Air Squats
Dumbbell Walking Lunges
Every 3 Minutes on the Minute
5-5-5-5-5 Per Side (heavy)
COMPETITIVE
AMRAP 2 Minutes
15 Toes To Bar
Max Deficit Push Up
Rest 3 Minutes
AMRAP 2 minutes
20 Knees to Elbows
Max Push Up
Rest 3 Minutes
AMRAP 2 Minutes
25 Leg Raises
Max Knee Push Ups
PERFORMANCE
AMRAP 2 Minutes
15 Knees to Elbow
Max Hand Release Push Up
Rest 3 Minutes
AMRAP 2 minutes
20 Leg Raises
Max Push Up
Rest 3 Minutes
AMRAP 2 Minutes
25 Knee Raises
Max Knee Push Ups
LIFESTYLE
3 Rounds
AMRAP 2 Minutes
15 Hanging Knee Raises
Max (minus 3) Elevated Push Up
Rest 3 minute
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch x 60 seconds per side
Chest on Rig Stretch x 60 seconds per side