Up to 5 Rounds For Time (30 min Time Cap)
05 HR Push ups
10 Alt V Sits
15 Air Squats
X 3 Laps
Then 400 m Run/Row /240 Skips/60 Box steps
This = 1 Round
HR Push ups - Hands must leave the floor and touch fingers behind your head.
05 SA Push Press each arm with DB or KB may be subbed for The HR Push ups.
If you have a BB. do 05 Strict Shoulder Press 35/25 kg for the HR Push ups. Scale weight as required.