DB Thruster - 5 reps (light weight)
Run 25 meters
Effort level for the run is:
R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%, R5 - 90%
#1 Run 25 meters x 5 reps (100% effort)
Rest between reps.
#2 Do 10 rounds of:
BB Back Squat - 3 reps at 70% of 1RM
ODD minutes - Box Jump
For the box jumps,
rounds 1-4 - 3 reps at 30"
rounds 5, 6, 7 - 2 reps and add height
rounds 8, 9, 10 - 1 rep and add height again
#3 Every minute, on the minute, do:
Pullup
Pushup (not hand release)
Air Squat
YOU PICK THE NUMBER OF REPS FOR EACH EXERCISE. For example,
if you pick 3 pullups, 6 pushups, and 9 air squats, that is the number of reps you
do of each exercise, each minute.
If you pick 3, 6, and 9, it would look like this:
0:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 12 reps
1:00 - Pullup - 3 reps, Pushup - 6 reps, Air Squat - 12 reps, etc.
15 rounds. Last round starts at 14 minutes.
Pick numbers that are challenging but you can get through all 15 rounds
without decreasing your numbers.
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