WARM-UP

3 rounds:
20sec Split Jumps
20sec Jumping Jacks
20sec Burpee

Gymnastics Shoulder Flow + Squat Flow

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STRENGTH

Push-Up test. Pick a test  that fits your fitness level the best: 

A) 100 Push-Ups for time 
B) 75 Push-Ups for time 
C) 50 Push-Ups for time. 

Time Cap is 7min in each test. 

Push-Ups must be legit: with hollow body chest to the ground in the bottom position and full lockout of the elbows in top position. No kipping or “dance moves”. 

RPE 5, maximum effort

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CONDITIONING:
5 rounds for time:

20 Sit-Up
30 Air Squat
1min rest

RPE 4

Target: all rounds with RPE 4, very heavy breathing, but not all out

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COOL DOWN

Lunge Flow video