A. Tire Drags
100 meters AFAP
50/100 lbs lbs
rest 4 min
5 sets
During your rest practice hand balancing.
Beginners: 30 sec hold
Intermediate and Advanced: 5-10 heel taps and toe taps
B. Push-Ups
Beginners: go to your 1 RM on your toes, raise the height and do 2-3 reps x 5 sets; rest 2 min
Intermediate: AMRAP push-ups in 5 min.
Advanced: push-up ladder 1 to 10 and then down to 1. You rest (if necessary) only after you finish a set. For Time. More Advanced: do ring push-ups with a support turn out at the top of each rep.
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