Round 1: 30:00, within the warm-up include the following -
3 x max push-ups (rest 3:00 between sets) – My reps: 53, 34, 40
3 RFT – 10 knees to chest (from bar), 10 leg levers, 10 Thai plank crunch (my time – 2:56), then 3:00 plank hold (I broke mine – 2:10 & 0:50)
Round 2: 4 Punch/Sprawl – As many reps as possible for 20:00
My reps – 232 (make sure you keep up your punching power…punch hard in 4 punch combos…the bag/punching is not a rest).
