For time:
50 walking lunge steps
25 pull-ups
50 box jumps, 18-in. box
25 double-unders (100 singles)
50 back extensions or body surfers
25 bench dips
50 knees-to-elbows
25 wall-ball, 10-lb. ball
50 butterfly sit-ups
25 pull-ups
50 box jumps, 18-in. box
25 double-unders (100 singles)
50 back extensions or body surfers
25 bench dips
50 knees-to-elbows
25 wall-ball, 10-lb. ball
50 butterfly sit-ups
Post time to comments.
23:55
Gpu instead of pull-ups.
Did 15 butterfly sit-ups – was assisting way to much so did crunches. And single jump ropes.
16:32
Purple band on pull ups
Step ups 18"
25 tuck jumps
Straight leg dips
KTE on bar
12# wall ball
Inclined sit ups w/ 16#
24:52
Box jumps 12"
18:38
Red + purple bands for pull ups (15 from standing/10 with a hop)
25 jump and tucks for DU
Straight leg dips (so sore from yesterday!!)
K2E on floor
25# thrusters for WB
BFSU arms crossed
Rest as rx'd
17:12
Reverse pull ups
Step ups
DU (one at a time)
KTE on floor
20# wall ball
22:49
20# walking lunges
13" box
Jump ups (not even pull downs)
K2e on floor
Sjr
Really short on time so halfed each rep doing 25 for 50 and 13 for 25
Sub GPU for Pull Up
Step ups
KTE on floor
Single jump ropes
11 min
15:28
Hop pull-ups
Single jumps
Body surfers
Basketball wall-ball
16:37
Burgess instead of DU… no jump rope