Strength
Every 1:30-2 minutes for (4 sets):
8 Bench or DB bench press @ 3x2x1 tempo (0:03 down, 0:02 chest, fast up, 0:01 top).
+ 4 Bench or DB bench press (no tempo)
*If NO BENCH do FLOOR PRESS and NO DB's use a BACKPACK.
"Hit The Deck"
For time:
100 Double unders
21 Burpees
15 HSPU
75 Double unders
15 Burpees
9 HSPU
50 Double unders
9 Burpees
3 HSPU
AT HOME:
Strength
Every 1:30-2 minutes for (4 sets):
8 Bench or DB bench press @ 3x2x1 tempo (0:03 down, 0:02 chest, fast up, 0:01 top).
+ 4 Bench or DB bench press (no tempo)
*If NO BENCH do FLOOR PRESS and NO DB's use a BACKPACK.
"Hit The Deck"
Limited Equipment/No Equipment
For time:
100 Double unders
21 Burpees
15 HSPU/DB or KB shoulder press/Pike hspu
75 Double unders
15 Burpees
9 HSPU/DB or KB shoulder press/Pike hspu
50 Double unders
9 Burpees
3 HSPU/DB or KB shoulder press/Pike hspu