“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
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