Warmup

Conditioning wearing a 20 lb vest or body armor for time:
25 x Jumping Jacks
25 x Mountain Climbers
20 x Push Ups
15 x Spiderman Push Ups
20 x Pistols, 10 each leg
10 x Dive Bomber Push Ups
20 x Lunges, 10 each leg
50 x Air Squats
10 x Wide Push Ups
10 x Frog Jump
10 x ECBB
15 x Split Jumps
25 x Sit Ups
10 x Burpees with Broad Jump
10 x Weighted Sit Ups
50 x Flutter Kicks
25 x Crunches
20 x Leg Levers

Stamina
1) Perform 1/3 your max Pull Ups EMOM for 3 minutes
Rest, then max out Pull Ups

2) Perform 1/3 your max Push Ups EMOM for 3 minutes
Rest, then 3 rounds of:
20 x Diamond Push Ups
20 x Regular Push Ups
20 x Wide Push Ups

3) Perform 1/2 your max Sit Ups EMOM for 4 minutes
Rest, then max out sit ups in 2:00, 1:30, 1:00. and :30…1:1 work:rest ratio.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s