04/03 – Tony Perkis

WARM-UP

3 Rounds “Rowling”
(5 rep Max Burpee Penalty)
-into- 4min AMRAP:
• 30 sec single/double unders
• 10 Plate Toe Taps (each side)
• 10 Heel Toe Rocks
• 10 Floor Plate Press

WORKOUT PREP
1 set:
• 100m Row
• 5 Push Ups
• 10 Double Unders

“TONY PERKIS”
FIRE
For time (18min cap):
• 1000/800m Run
• 50 Push-ups
• 200 Double Unders
• 50 Push-ups
• 1000/800m Run

WATER
• 800/600m Run
• 35 Push ups
• 150 Double Unders
• 35 Push ups
• 800/600m Row

EARTH
• 500/400m
• 30 Bar Push ups
• 150 Single Unders
• 30 Bar Push ups
• 500/400m

CHEST AND TRICEPS
4 Rounds:
• 15 Standing Tricep Extension w/ band
• 10 Single DB Bench Press (each) @moderate weight – maintain quality
• -Rest 1 min b/t rounds-