September 20, 2016

Conditioning: EMOM x 24 minutes
1st Minute: 8 Handstand Pushups
2nd Minute: 10 Calories on Bike
3rd Minute: Rest
*Scale number of HSPU up or down to something attainable by 30 seconds
*Assault Bike should be MAX EFFORT

Durability: For Time
100 Abmat Sit-ups
*may be performed with bent knees, butterfly, or straight leg

Conditioning: For Time
30 Clean and Jerks, 135/95
*Scale with lighter weights, dumbbells or PVC. Goal is to find weight to complete workout in less than 5 minutes.

— Rest 5 Minutes Between Workouts —

Conditioning: For Time
1-Mile Run