A. Push press – Find your 3 rep max.

B. For time, with a partner:

50 partner med ball tosses

50 sit-ups

50 push-ups (scale as needed)

50 step-ups

50 ring rows / pull-ups

Before moving on to the next movement (and after the last movement), you and your partner must perform 5 synchronized burpees.

C. Plate tuck-ups – I’m going to modify these  slightly from last week, as some people were going too heavy and making these more dynamic than they should be. These should be done smooth and controlled, with a 2 second pause at the top. Yes, this will make them harder, but that’s the whole point.