GOALS + GUIDANCE: Start your first working set of presses at 75% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
50 Double Unders
40 Wall Balls
30 Russian KB Swings
20 Hand-Release Push Ups
10 Box Jumps
20 Hand-Release Push Ups
30 Russian KB Swings
40 Wall Balls
50 Double Unders
MCx: 20/14, 70/53, 24″
MAx: 15 attempts, 14/10, 53/35, push ups to abmats no hand release, 20″
MVx: 60 singles, 30 wb 10/6, 20 kbs 35/26, 10 knee push ups to abmats, 10 step ups 24/20
GOALS + GUIDANCE: We love a ladder! Start with fifty dubs, either unbroken or in two sets of twenty five reps. Spend no more than :60 on the jump rope. For the wall balls, choose a weight that you can move for twenty reps unbroken before having to rest. Complete the wall balls in :90-2:00. Use a heavy kettlebell for the eye-height swings, breaking the set of thirty into 15/15 reps, and spending no more that :60-:75 on this movement. Chip away at the hand-release push ups in sets of five to ten, and complete the down ladder with ten box jumps. THEN, work your way back up the ladder and this time try to go faster or do bigger sets. Target 13 minutes (15 cap)