A. Push Press 4×10-12 reps rest 2 min btwn sets 85/95/105/105
B. Bench Press 4×10-12 Reps rest 2 min btwn sets 85/95/105/105
C. Weight Ring Dips 4×5 rest 2 min btwn sets 25/30/30,failed rep 5 /25,failed rep 5/ 25,failed rep 5
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4 Sets
Row 250M
12 Burpees over the row
30 Double Unders
Rest 1 min btwn sets 1:50, 1:53, 1:59, 1:57
+
4 Sets
AB 12 Cals
15 Wall Ball tosses 20lbs to 10ft Target
15 Box Jumps 20″
Rest 1 min btwn Sets 2:04, 2:10, 2:17, 2:15
+
4 Sets
Ski erg 175M
15 Burpee Box Jump Overs @ 24″
Rest 1 min btwn sets SOOOO…I felt fine going into this set but I got off the ski erg and went down for my first burpee, I instantly cramped up in both my triceps. I had to stop and floss, took a salt tab and waited about 10 minutes. Then, I tried again and felt a little better, got thru the whole round but (time was 1:50) but my triceps just wouldn’t let go. I gave myself a DNF.

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