Warm Up

3 Rounds
15 Jumping jacks
10 Samson stretches
5 Big arm circles backwards and forwards

Strength / Skill

1 Set of max unbroken push-ups
(If you can’t do a push-up on the floor, you can do modified push-ups
with your hands elevated on a couch or table.)

rest 2 minutes

10min EMOM
(Every minute on the minute) do 50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)


For Time
100 Air squats
75 Sit-ups
50 Chair dips
400m Run