Tabata Push-Ups & Tabata Double Unders alternating between each movement.
Start with Push-Ups and hit a number you think you can maintain for each of the 8 rounds. If you are ready, use this time to scale up your push-ups. If you are normally performing them from the knees try to do them from your feet with your chest and thighs hitting the floor. Switch back and forth between double-unders and push-ups for a total of 16 rounds. Your lowest # is your score.
4 Rounds For Time
20 Wall Ball Shots 20/14lbs 10/9′
10 Front Rack Lunge Steps 95/65lbs
Workout notes: The front rack lunge can be a very difficult movement to perform properly! For this exercise you are practicing carrying a heavy object. Keep your torso upright and your back rigid. Your elbows should be up throughout all of your reps and your back should be straight. Alternatively you can use a kettlebell or dumbbell goblet style.