Sparta: (for time: 100 super burpees, 100 v-ups, 100 pullups) time cap is 25′
Must finish 100 reps of one exercise before moving on to the next exercise.
Super burpees: controlled pushups movement to the floor (no flopping onto the floor), raise self with a pushup movement- no pushing from the floor with thighs or ‘inch worming’ movement, jump with feet off the floor at the top, hands above the head at the top
V-ups: At top, palms have to hit above knees or hands all the way to the floor. Weight needs to be on the butt. Back needs to be off the floor. At the bottom, hands hit floor above the head. Legs straight the entire time.
Pullups: Kipping allowed, any grip accepted. Chin above bar at top, elbows extended at the bottom. Non-Rx for violent kipping (at coaches discretion)
Record board attempts must be video recorded.
Complete 4 sets total of the following on a 3′ interval at own pace.
Diamond Pushups x 10
Low Lunge x 15 ea leg (hold DBs/KBs for more weight)
Plate Thrusters x 12