251029

– RX –
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 ring dips

20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups

– INTERMEDIATE –
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips

20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups

– BEGINNER –
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees

15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips

10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.

– MASTERS 55+ –
For time:
40 box step-overs (20/24 in)
40 air squats
40 hand-release push-ups

30 box step-overs (20/24 in)
30 air squats
30 ring dips

20 box step-overs (20/24 in)
20 air squats
20 DB push presses (20/35 lb)
– Use two dumbbells.

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Pre-workout

3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest

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