Push-up and Sit-up

Dynamic Warm-up (push/sit/pass through/good mornings/rope climb/burpees)

Buy in

tricep push-up - on parellates with feet out, dip down into a dip, then push to extend arms and body into a ridged plank.  Max reps x2 with 2 min break between. 

Silly thing to do to your arms before the below workout...

Workout

10 rounds of

10 Push-ups

10 Sit-ups

Time: 7:13

Stretch...

jp

Oh…  and Burpee count is 13