Strength
Bench Press Build to a 3 rep

Conditioning

BlackJack

  • For Time
  • 20 Push-Ups, 1 Sit-Up
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Up, 20 Sit-Ups

Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of sit-ups is completed.

Cardio Finisher

300 Mountain Climbers for time

10 wall balls and 10 broad jumps every 50 reps

Strength Finisher

3 rounds

Dumbbell Hammer Curls 35/15/ to failure

Empty Barbell Curl to failure 45/35

Banded Tricep Extension to failure

Ring or Box dips to failure