A) Warm Up:
Accumulate 1:00 each side of:
Couch Stretch
Pigeon Stretch
then:
Jog 400m
then:
2 Rounds:
5 Burpees
5 Push Ups
B) Conditioning:
Benchmark #1
Push Up Benchmark
Max Effort Unbroken Pushups
You may rest in the plank or pike position.
You can not rest on the ground
Hands can be adjusted
Rest 5 minutes then:
Benchmark #2
For Time:
Run 1 mile
50 Burpees
Run 1 mile
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