251029
- RX -
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
- INTERMEDIATE -
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips
20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups
- BEGINNER -
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees
15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips
10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
- Use two dumbbells.
- MASTERS 55+ -
For time:
40 box step-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box step-overs (20/24 in)
30 air squats
30 ring dips
20 box step-overs (20/24 in)
20 air squats
20 DB push presses (20/35 lb)
- Use two dumbbells.
Pre-workout
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
