2 sets:
20 jumping jacks
10 banded pull-aparts
10 banded pass-throughs

10 narrow stance squats

AMRAP 4:
20 jump ropes

10 band push down
5 up-downs
5 hand-release push-ups

Post-workout
4 sets:

20 banded push-downs

20 alternating pistol squats
1:00 triple unders or double unders

Accumulate:
1:00 banded shoulder stretch/side

5 sets for reps:
Max-reps unbroken deficit push-ups
- Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups.
- Pause at the bottom of each rep for :01.
- Rest 3:00 between sets.

3 rounds for time:
300-meter run
- Rest :30
200-meter run
- Rest 1:00
100-meter run
- Rest 1:30

- 15:00-20:00, including rest.
- Hit each distance as hard as possible.
- Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
- Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
- Perform this workout with a buddy or a group for more of a push to keep driving forward.
- Run substitutions: 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski