The Summit: complete ALL three rounds for time
Round 1 –
200 m run, 20 Pushups, 20 Squats, 20 JG Rows, 20 Sit-ups
Round 2 –
Repeat Round 1 AND:
30 Deadlift High Pulls, 30 Slam ball, 15 Inch Worms
Round 3 –
Repeat Rounds 1 and 2 AND:
40 Burpees, 40 Double Unders (200 singles)
RED- 10 Unassisted Pullups, all pushups on toes, KB (M:50+ W:35+), MB (20/15), Double unders
WHITE – ½ push-ups on knees, KB (M:40+, W: 25+), MB (15/15), Count double under attempts OR 200 singles
BLUE – 20 reps each round, pushups on knees, KB (M:30+, W: 15+), MB (15/10), 100 jump rope singles
Early Finisher Mobility:
– Pigeon 90 sec/leg
-Wall hip flexor stretch 90 sec/leg