Buy-in: 50 jump rope singles
21-15-9
Dumbbell thrusters (recommended weight 10-15 pounds)
Push-ups (see videos for modifications)
Buy-out: 50 jump rope singles
Note: You will perform 50 jump rope singles two times only… at the beginning of the workout and at the end. Your workout should look like this:
50 jump rope singles
21 thrusters
21 push-ups
15 thrusters
15 push-ups
9 thrusters
9 push-ups
50 jump rope singles
Move from one movement to the next with as little rest as possible to none but do pace yourself and get a couple seconds to catch your breath if you need to. The goal is that you stay moving! You can break the reps as follows: 11 and 10 for first set, 5,5 and 5 for the next and 5 and 4 for the 9 reps. Have fun, get a good sweat and do your best!