“Running Black Jack”
For time:
20 Push-ups
1 Air Squat
19 Push-ups
2 Air Squats
18 Push-ups
3 Air Squats
17 Push-ups
4 Air Squats
16 Push-ups
5 Air Squats
15 Push-ups
6 Air Squats
14 Push-ups
7 Air Squats
13 Push-ups
8 Air Squats
12 Push-ups
9 Air Squats
11 Push-ups
10 Air Squats
10 Push-ups
11 Air Squats
9 Push-ups
12 Air Squats
8 Push-ups
13 Air Squats
7 Push-ups
14 Air Squats
6 Push-ups
15 Air Squats
5 Push-ups
16 Air Squats
4 Push-ups
17 Air Squats
3 Push-ups
18 Air Squats
2 Push-ups
19 Air Squats
1 Push-up 2
0 Air Squats
**Run 200m between each set of movements.
EXAMPLE:
Perform 20 push ups and 1 air squat-then run 200m
next
perfrom 19 pushups and 2 air squats – then run 200m
etc… until you complete 1 push up and 20 air squats
** you will begin with a 200m run but not end with one