A10
3 Rounds:
5 Toes to Bar
10 Abmat Sit-Ups
…then…
3 Rounds:
10 Swings
15 Push Press
…then…
3 Rounds:
15 Box Jumps
20 Lunges
A20
3 Rounds:
5 Toes to Bar
10 Abmat Sit-Ups
…then…
3 Rounds:
10 Swings
15 Push Press
…then…
3 Rounds:
15 Box Jumps
20 Lunges
Each of these couplets are going to compound very quickly within themselves, but the next couplet will provide some immediate relief. Keep your foot on the gas through each couplet, and use today as an opportunity to really go fast for as long as you can.
Built Body
Strength:
Bench Press – Sets of 5
Core:
3 Rounds:
1 Minute: Plank Hold
1 Minute: Slow Narrow Mountain Steps
Each time you drop out of the plank position, complete 15 Abmat Sit-Ups after the six minutes is done
*Maximum of 100 Abmat Sit-Ups
Conditioning:
50 2x Torpedo Ground to Shoulder + Shoulder to Overhead
6:30 time cap
Mobility:
Spinal Decompression – 4×20 seconds
