10-20sec Support Hold
10 True pushups
10sec Pec Doorway Stretch
10sec Banded Vertical Lunge Stretch
1. Bench Press (Complete 5 Rounds)
Min 1: 5x bench press @ 55%
rd 2 = 5 reps @ 65%,
rd 3 = 5 reps @ 75%,
rd 4 = 3 reps @ 85%,
rd 5 = 1+ rep @ 95%
-Min 2: Rest
-Min 3: Max rep legless rope climbs
-Min 4: rest
2. "The Last Man Standing"
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
(start at 50/30kg and add 5kg every minute)
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 5kg every minute)
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
Picking up on the minute you would have been starting your next set of wall ball shots, perform 10 Handstand Push-Ups (ladies – 7 reps) on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 10/7 HSPUs within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)