WOW: The Fight and Flight

September 20, 2010

Total max reps in 3 cycles of:
30 seconds Decline Pushups
30 seconds Box Jumps*
30 seconds Pullups
30 seconds Shoulder Press Pushups

Finish workout with a 15 minute Run
This workout is designed to be done with a partner. See the “How-to” section below for instructions.

How-to:
Warmup: A couple rotations of the Grok Squat and Grok Hang.
With a partner, alternate 30 seconds of moving with 30 seconds of rest. For example, while you are completing max reps in 30 seconds of Decline Pushups your partner is counting your reps aloud and cheering you on. As soon as your time is up it’s your partners turn to complete max reps in 30 seconds of Decline Pushups and your turn to rest and encourage your partner. Tally your total reps and report your score in today’s comment board.
After completing 3 cycles of each of the 4 movements finish the workout with a 15 minute run.
*How to […]

Original post by Mark Sisson

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