Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
10 Inchworms
10 Bicycle Crunches
Strength: Front Squats
Every 2:15 Minutes On The Minute
3 Reps X 65% 1rm
3 Reps X 75% 1rm
AMRAP X 80% 1rm
WOD
16 Minute AMRAP
ELITE
100 Push Ups
100 Sit Ups
30 Shuttle Runs
COMPETITIVE
70 Push Ups
70 Sit Ups
30 Shuttle Runs
PERFORMANCE
40 Push Ups
40 Sit Ups
30 Shuttle Runs
Stimulus Points
Muscle Endurance Workout.
Rx+ Should Be Able To Do 50 Unbroken Push Ups Minimum Fresh.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 3 Kneeling Windmills Per Side
Even Minutes) 30 Second Of Glute Bridges
Cool Down & Dismissal
Hamstring Stretch
Chest Stretch