FITNESS EXPRESS
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
FITNESS
A. Three sets (12 minutes) of:
30 seconds of Dynamic Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
B. Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
A. Three sets (12 minutes) of:
30 seconds of Dynamic Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
B. Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
A. Complete as many rounds and reps as possible in 4 minutes of:
6 Hang Squat Cleans (175/115 lbs)
6 Burpees Over the Barbell
Rest exactly 3 minutes after Part A, and then:
B. Complete as many rounds and reps as possible in 6 minutes of:
4 Overhead Squats (135/95 lbs)
12/8 Ring Dips (take the OHS weight from the floor)
Rest exactly 3 minutes after Part B, and then:
C. For Max Calories:
8 Minutes of Rowing