21 – 15 – 9
Back squat (unbroken) and burpees
Workout: Max Effort Pushups.
Breakdown: Complete as many pushups as possible in one unbroken set. The moment any part of your body other than your hands and feet (or knees if that is your starting standard) rest on the ground the set is over. Record your ?score? of push ups competed.
Standards: Chest touches the ground (ideally) before stomach, arms locked out at the top. See the glossary for more details.
Scale: Do from your knees.
Make it more challenging: Pick a person to go head-to-head with and see who lasts longer. Do three times, resting exactly 2 minutes between sets.