There’s a twist!

Warm up:

400 m run

2 rounds:
10 jumping jacks
10 split jacks
10 seal jacks
10 high knee tucks
high knee skip
10 walking lunges
backwards run
10 long jumps
10 ring push ups
10 inch worms

Work out of the Day:

Bench Press
3-3-3-3

then…

15 min AMRAP of:

10 Pull ups
10 Knees to elbows
10 Push ups

Here’s the twist.  This AMRAP is done with a 3 strike and you START YOUR ROUND OVER rule!  You will receive a strike if any one of the following occurs during a round:  If you come off of the pull up bar during your set of pull ups.  If you come off the pull up bar during your set of Knees to elbows.  And for toe push ups, if your knees touch the ground at the bottom of the push up, or before your arms are completely locked out at the top. If you are on your knees for your push ups and fail to go full range of motion, this is a strike (this also applies for toe push ups).  Your coach may assign strikes as needed, but mainly this is up to you to have integrity and apply strikes as you earn them!  Honor…it’s a big deal!

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