Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
Intended Stimulus:
✔ Finish each round with at least :10 of rest before starting the next minute.
✔ Don’t break push-ups more than twice in any round.
✔ Pull-up option should allow athlete to go unbroken or break only once.
✔ Successfully complete 20+ rounds of the workout.
Movement Scaling Options:
▪︎ Pull-ups | Jumping Pull-ups, Ring Rows
▪︎ Push-ups | Push-ups from knees, Push-ups on box/bench, DB Floor Press
▪︎ Squats | Reps, Squat to a box/bench
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