WORK CAPACITY
Warm Up: 2 Rounds of 20 sec work 20 sec rest
Ring Rows
PVC Overhead Squats
KB High Pulls
Push Ups
KB/DB Swings
MB Sit Ups
1) Complete each couplet as fast as possible:
25-20-15-10-5 reps of:
Goblet Squat -70lbs
Box Jumps
Rest 4 minutes, then...
25-20-15-10-5 reps of:
Push Press 95lbs
Pull Ups
Rest 4 minutes, then..
1 km Run + 100 push ups
600m run + 50 push ups
200m run + 25 Push ups
