Bench Press Build to a 3 rep
- 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.
300 Mountain Climbers for time
10 wall balls and 10 broad jumps every 50 reps
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