Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**
**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.
21-15-9 repetitions for time of:
12 inch box jumps
24 inch box jumps
24-36 inch box jumps
handstand push ups
100m sprint x 3 with 1 minute rest between each rep.