Warm Up
2 Rounds
10 cal Row, Bike, or Ski
12 Deficit Negative Push-up
16 Deep Alternating Lunges
8 Med ball Chest Pass to Wall
12 Med Ball Overhead Press
Strength
Bench Press
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.
WOD
20 minutes AMRAP
COMPETITIVE
10 Double DB Burpee Box Step Overs (35 / 25)
5 Hand Stand Push-ups
60 cal Row or 50 cal Bike
PERFORMANCE
10 Double DB Burpee Box Step Overs (25 / 15)
5 Push-ups
60 cal Row or 50 cal Bike
LIFESTYLE
10 Burpee Box Step Overs
5 Elevated Push-ups
3 minutes of Row or Bike