“Everyone makes mistakes. Not everyone owns them.”

For time:

50 Sit-ups

50 Push-ups

25 Pull-ups or Odd Object Bent Over Row (each arm)

40 Sit-ups

40 Push-ups

20 Pull-ups orOdd Object Bent Over Row (each arm)

30 Sit-ups

30 Push-ups

15 Pull-ups or Odd Object Bent Over Row (each arm)

20 Sit-ups

20 Push-ups

10 Pull-ups or Odd Object Bent Over Row (each arm)

10 Sit-ups

10 Push-ups

5 Pull-ups or Odd Object Bent Over Row (each arm)

STIMULUS
Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups
For example
You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups
Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.
Score for this workout will be total time of completion
Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning
Always prefer planned breaks over forced breaks
Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

WARM-UP
8 Minutes For Quality:
30 Second Hollow Hold
200 Meter Jog
10 PVC Pass Throughs
5 Inchworm to Push-ups

*Use broomstick / band or towel