7 Push Ups Every Minute on the Minute for 7 Minutes
These should be the most challenging version of push ups that you can complete. If you can do strict push ups but 7 will take more then 30 seconds to complete then scale reps. If strict push ups are not an option and you must scale it use a lower box then you use in a workout. Make these 7 minutes really work for you!!!
Rest
400m Run + 15 Burpees
Every 5 Minutes for 4 efforts
Sprint the run and complete the burpees immediatly after. Rest to remainder of 5 minutes- aim to have atleast 90 seconds rest for each effort.
GOOOOOO!
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