For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (36lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Since we obviously can't do all of those exercises here is the scaling and modifications:
Pack --
For time:
35 Box jump, 18-20 inch box
35 Pull-ups
35 Kettlebell swings, 1 pood (36lbs) (Melissa - go with a weight you are comfortable with)
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds (or whatever is the heaviest you can get a bag with weighted balls, possibly just use the Kettlebell swing bag)
Hold in plank position for 1 minute
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
Results:
Melissa 28:05
Joe 20:05
Jackie did timed full stadium climb and back and forth alternate stairs
Climb - 1:02 (:08sec PR!)
Stairs - 9:58 (1:02 PR!!)
That was a good one
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