Handstand Push Ups
500 M Row
Renegade Rows (each arm)
DB Push Press (each arm)
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15 Minute Max Ascending ladder
Start at 5 Russian KB Swings, 5 American KB Swings (53/35#), 10 Box Jumps(24/20).
Add 1 rep per round to KB Swings (both Russian and American). Box Jumps Stay at 10 reps per round.
Ex. 5 Russian Swings,5 American Swings, 10 Box Jumps, then 6 Russian Swings, 6 American Swings, 10 Box Jumps, etc…ladder up as high as possible on KB Swings for 15 Minutes.Continue Reading - >
(except for the run, one athlete works and one rests, once you start a movement, you must finish that movement)800m Run 10 x Rope Climbs 20 x HSPU 30 x Slam Balls 40 x Burpee 50 x Ring Row 60 x Box Jumps 70 x Sledgehammer Strikes 80 x Push-Ups 90 x Squats 100 x Abmat Sit-ups 800 Run Continue Reading - >