For today’s METCON, you’ll be trying to do 100 perfect push ups, without stopping. Every time you stop, to take a break, or go to your knees, or plank - you’re doing 20x unassisted sit ups immediately and then getting back to pushing.

Strength:
HexBar DL 4x4
Zercher Squat 4x12
Superset: GM + Leg Curl 4x10

METCON:
Post Run - 100 Perfect Push Up: Every time you stop, whether it's getting a rest or stopping your rhythm, that's 20x Unassisted Sit ups

Conditioning:
5-Mile for Time