AMRAP 16 Minutes 50 Line Hops 10 Single Arm Object Push Press or Banded Strict Press (left arm) 10 Single Arm Object Push Press or Banded Strict Press (right arm) 10 Single Arm Towel Row or Banded Bent Over Row (left arm) 10 Single Arm

EMOM 15 Minutes Minute 1: 12-15 Burpees Minute 2: 6 Shuttle Runs (25ft = 1 rep) Minute 3: 16 Cossack Squats

5 rounds 18 Sit Ups 9 Pike Push Ups or 9 Banded Strict Press (each side) 54 Line Hops

FOR QUALITY 4 Sets 10 Single Arm Towel Row or Single Arm Banded Bent Over Row (Left) 10 Single Arm Towel Row or Single Arm Banded Bent Over Row (Right) 10 Bodyweight Single Arm Overhead Squats (Left) 10 Bodyweight Single Arm Overhead Squats (Right) -rest 2:00

For Time: 1-2-3-4-5-6-7-8-9-10 Jumping Air Squat 2-4-6-8-10-12-14-16-18-20 Shuttle Run (25ft = 1 Rep)

7 Rounds for Time: 10 Alternating Single Leg RDLs 10 Jumping Air Squats 10 Pike Push Ups

100-80-60-40-20 Line Hops or Jumping Jacks 50-40-30-20-10 Sit-ups

5 Rounds 15 Bodyweight RDL 12 X Jumps 9 Pike Push Ups OR 12 Pike Shoulder Taps (L+R=1)

5 sets (1 set every 4 minutes) 16 Burpees over a Line 16 Squat to Overhead Reach 16 Bodyweight Step Back Lunge

AMRAP 15 Minutes 5 Wall Walks 10 Lateral Burpees over a line 20 Jumping Lunges (total)

For Time: 50 Towel Rows or Bent Over Object Rows 50 Mountain Climbers (L+R=1) 50 Towel Rows or Bent Over Object Rows

4 sets Minute 1: Max X-Jumps Minute 2: Max Chair/Box Dips Minute 3: Max Sit Ups Minute 4: Rest