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“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
Fitness: start at 75/55# and add
5-10# every minute
Performance: start at 95/65# and add 10# every minute
Ninja: start at 135/95# and add 10# every minute
——–
Front Squat x 1 rep
Start with the weight you finished with on the push press, add 10#. every minute. Fitness add 5-10#
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform every minute on the minute:
Fitness: 10-15 wall ball shots.
Performance: 15-20 wall ball shots.
Ninja: 20 wall ball shots
*Maximum of 7 minutes
*If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform:
Fitness: 10/7 L Seated DB Press
Performance: 7/5 Strict Handstand Push Ups
Ninja: 10/7 Strict Handstand Push Ups
*Maximum of 7 minutes
Goal is to keep working for as long as possible…to be the last man/woman standing.
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