Access to a gym WOD:
15m – Dynamics
10m – Establish a heavy Press + 2 Push Press (MFTD)
10m – Back Off Sets – 4x1+2 @ 80%.
50 Double Unders
20 Russian KBS 32kg/24kg
10 Push Press @ 65% of MFTD
10m – Dynamics
15m – Perform a max set of push-ups. Then, perform 4 sets at 70% (example – max is 10, then 4x7)
- Superset – after each set of push ups, perform 3 I, Y, T laying on your stomach.
Find somewhere hilly, and then with a 10m clock, alternate between:
- All out Sprint for 30s
- Recovery Jog for 30s