10-22-21

3 rounds

12 dbl db box step ups 20" w/50s

10 single leg glute bridge on box

30 sec dbl kb front rack hold 53s

25min cap

50-40-30-20-10

Hand release push ups

Air squats

Abmat situps

Run 200m after each round

Time: 22:58

push ups get me. unbroken except push ups.

HR push ups as 17-8-5-5-5-3-3-3-3-3, 10-5-5-5-3-3-3-3-3, 10-5-5-3-2-3-2, 10-5-5, 10