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10,000 push-up challenge AKA CHAD is a SADIST

Metcon (Weight)
-WARM UP-
3 MINUTES PRACTICE DOUBLE UNDERS OR JUMPING JACKS OR RUNNING OR ROWING OR BIKING OR DANCING. CARDIO – GET WARM – DO IT.

3 ROUNDS
10 FLOOR TOUCH SQUAT & REACH

10 ARMY WINDMILLS

10 STANDING KNEE TO ELBOW

10 AIR OVERHEAD PRESS & PULL DOWN

-STRENGTH-
6 rounds:
:30 press (10-12 reps)
:30 rest

Heavier than last week. If you don’t have more weight pace slightly slower than last week.

-CONDITIONING-
"10,000" AKA CHAD IS A SADIST
10 rounds for time:
10 PUSH UPS
20 AIR SQUATS

-ABS-
FLOORCORE VOL 1

20 SEC STRAIGHT LEG HOLD
10 LEG RAISE
20 RUSSIAN TWISTS
40 FLUTTER KICKS
-ALL POSITIONS HOLD ‘V’ AS SEEN IN VIDEO-

-STRETCH-
THREE MINUTE MOBILITY
:30 PIGEON/SIDE
:30 DOWN DOG
:30 CHILDS POSE

:30 THREAD THE NEEDLE/SIDE