Chipper:
100 Thrusters
90 sit-ups
80 push-ups
70 sit-ups
60 burpees
50 sit-ups
40 lunges
30 sit-ups
20 pull-ups (strict)
10 sit-ups
*After every round of sit-ups complete a 400m run (approximately 2:30 minutes)
*sub bent rows for pull-ups (hold at top for 3 seconds on the bent rows)
*use barbell, dB or kb for thrusters
Warmup: 5 minute run
Then 3rds
10 squats
10 squat jumps
30 sec plank
20 sec hollow hold
Mobility: couch, chest, overhead wall, pigeon