Part A:

Max Push-Ups

Part B:

5 Rounds

3:00 Work

Cardio for remainder of the 3:00 work

Rest 3:00

*Cardio can include biking, running, rowing, ski erg, elliptical. This being the first workout, it is your choice.

*Deadlifts can be with a single dumbbell, single kettlebell, trapbar, barbell, elevated, etc.

*Press can be a push-up, overhead press, bench press, dip, etc.

*Squat can be without weight, to a box, goblet squat, front squat, back squat, etc.

*Pull can be a pull-up, rowing variation, etc.

Choose a variation of each exercise within your capability to perform well and that you can do for 30 seconds at about a 5-6/10 RPE by the end of the first round; should be no more than an 8/10 RPE by the end of all 3 rounds. This might mean you need to take a quick break inside of a round. Ideally, if able, you are doing all of the rounds without breaks and steady pacing but listen to your body and your capabilities.

This workout is for you to gauge your readiness without any expectation of rep count.

2:00 Cardio of your choice

-then-

3 Rounds

0:30 Deadlift

0:30 Press

0:30 Squat

0:30 Row

-then-

2:00 Cardio

*Cardio can include biking, running, rowing, ski erg, elliptical. This being the first workout, it is your choice.

*Deadlifts can be with a single dumbbell, single kettlebell, trapbar, barbell, elevated, etc.

*Press can be a push-up, overhead press, bench press, dip, etc.

*Squat can be without weight, to a box, goblet squat, front squat, back squat, etc.

*Pull can be a pull-up, rowing variation, etc.

Choose a variation of each exercise within your capability to perform well and that you can do for 30 seconds at about a 5-6/10 RPE by the end of the first round; should be no more than an 8/10 RPE by the end of all 3 rounds. This might mean you need to take a quick break inside of a round. Ideally, if able, you are doing all of the rounds without breaks and steady pacing but listen to your body and your capabilities.