Warm Up – 3 Rounds of
- 10 Pullups (Wide, Reverse-grip, Close-grip)
- 30 Pushups (Normal, Knuckle, Staggered)
- 30 Squats (Normal, Sumo, Closed-Legs)
Finished in 3:55
Routine # 1 – 5 Rounds for Time
- 3 Progression Muscle Ups (feet assisted)
- 30 Glute-ham Situps
- 30 Overhead Squats @ 30lbs
- 30 Alternating Pushups
Finished in 15:59 (no vest)
Routine #2 – Complete in 5 Minutes
- 30 Backpack Pushups
- 3 Backpack Pullups
- 20 Burpees
- 20 Backpack Pushups
- 2 Backpack Pullups
- 15 Burpees
- 10 Backup Pushups
- 1 Backpack Pullups
- 10 Burpees
Finished with 15 seconds to spare.