On a continuous running clock, perform A, B, C
A.
50-30-15 Reps for Time:
– Calories of Cardio
– Hand Release Push-Up
Time Cap: 15 minutes
*Performance > Push-up – HSPU
Cardio > Row or Ski, Bike = +10caloriesRest 1 minute
B.
As Many Rounds and Reps as possible in 17 minutes:
– 20 Single Leg V-Ups
– Run 400 meters
– 50 Double-Unders
*V-up > 10 each way
Rest 2 minutes
C. 13-12-10 Weighted Box Step-Overs and Burpee Box Jumps
13-12-10 Reps for Time:
– Weighted Box Step-Over 61/51 cm @ 22.5/15 kg
– Burpee Box Jump 61/51 cm
Time Cap: 15 minutes
*DB Box Step Over > each hand
