"FTS"
21-15-9
Pushups
Crunches
Hose Throws
3 Sets for time
Do 21 of each exercise, then 15, then 9. That equals one set.
Hose throws = With duct tape, tape up a section of 1 3/4" hose (= around 15 lbs.) in a role. Have you're partner sit on top of the engine. Do a full squat and throw the hose roll up to your partner. They then catch the hose and drop it back down to you...repeat the process. This exercise is a variation of the wallball shot. I like it better because you can do this faster and really get your heart rate up.
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