Warm up
5 minutes of cardio
Then
4 rounds
10 unbroken hspu
Scaling options for hspu
Seated strict press/chair/stairs/box
5 pull ups/table rows/bent over rows
100’ oh carry each arm
50 jumping jacks
These hspu and pull up options will he used later in the week for a workout, this is a great time to work the kinks out/send a message about set up and execution of the movements!!!
This will get your heart rate up, but that’s the point you have two really quick burners to do!!!
Workout in a 5 minute window
21-15-9
Burpee
Air squat
Rest 5
21-15-9
Air squat
Gtoh (moderate weight)
For gtoh
Use a plate/dB/kettlebell/ruck/barbell if you got it. This is a light weight ideally 50/35# and single arm if using two hands on a bar then use 75/55#
The goal of this is to finish but be cruising, don’t come out hot if you cannot sustain!!!
Rx as is
L1 18-12-6 rep scheme
L2 15-9-6 rep scheme
Cool down
90/90
2:30 each side each direction
4:10 and 3:33. My fiancé – 4:24 and 3:32.
4:20/4:04 60# dumbbell (redid first part as I didnt meet burpee standards hahaha)
Done did not finish tried Rx
Tried RX failed
L2
4:36
2:06
Now going to try challenge
4:25 / 3:33 40# DB Rx