A.
Five sets for max reps of:
45 seconds of Push Ups Hands Off
Rest 45 seconds
45 seconds of Box Jump Plyo 60/50
Rest 45 seconds
B.
RX
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (22.5/15 Kg DB)
10 Right-Arm Dumbbell Push Presses (22.5/15 Kg DB)
15 Dumbbell Goblet Squats (22.5/15 Kg DB)
20 V-Ups
SCALED
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (17.5/12.5 Kg DB)
10 Right-Arm Dumbbell Push Presses (17.5/12.5 Kg DB)
15 Dumbbell Goblet Squats (17.5/12.5 Kg DB)
20 Tuck Crunch
BASIC
Complete as many rounds and reps as possible in 15 minutes of:
8 Left-Arm Dumbbell Push Presses (10/5 Kg DB)
8 Right-Arm Dumbbell Push Presses (10/5 Kg DB)
10 Dumbbell Goblet Squats (10/5 Kg DB)
12 Sit Ups
