Warm up to a comfortable but challenging back
squat load you lift for three reps. Start an 8-min. running clock. In the first
30 sec. of every minute, do 3 back squats. In the second 30 sec. do 3 box jumps
shooting for the standard of 30" for men and 24" for women. If it's a large
group session, you can split the group and change the order.
Then…
Complete 150 push-ups for
time
Your
cheek must touch the ground on every push-up for this to be counted as "RX'd."
Every time you pause in the plank position for more than 2 seconds or you must
take a break, run a 5/10/15 yard shuttle. Touch the ground each time you change
direction during the shuttle
squat load you lift for three reps. Start an 8-min. running clock. In the first
30 sec. of every minute, do 3 back squats. In the second 30 sec. do 3 box jumps
shooting for the standard of 30" for men and 24" for women. If it's a large
group session, you can split the group and change the order.
Then…
Complete 150 push-ups for
time
Your
cheek must touch the ground on every push-up for this to be counted as "RX'd."
Every time you pause in the plank position for more than 2 seconds or you must
take a break, run a 5/10/15 yard shuttle. Touch the ground each time you change
direction during the shuttle
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