WORKOUT
“Firestorm”
3 Rounds
15/11 Calorie Bike
11 Burpees over 30cm structure
STRICT HANDSTAND PUSHUPS – WEEK 4
Every 2 minutes for 10 minutes complete: [should have at least 45 seconds rest]
Freedom: 5-7 sets of Tempo HSPU – 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up
From the 10–12-minute mark:
Max effort Wall Walks [to your comfort level of inversion]. Score is reps of the wall walks.
MAYHEM AFFILIATE
3-2-1…GO