3 sets: 6 Tempo Push Up into “X” Perfect Wall Walk -rest 1:00 between sets- Set 1: 3 Perfect Wall Walks Set 2: 2 Perfect Wall Walks Set 1: 1 Perfect Wall Walk *tempo @2121
3 sets: 10 Single Leg Squat to Box (all on one side, then all on the other) -rest 1:00 between sets- RX: Box height allows you to squat below parallel. RX+: Pistol Squat (aka no box)
5 Sets: 20 Burpees -rest 1:00 between sets-
3 Rounds: 30 seconds of max burpees 30 seconds rest On 3rd round rest for 1:00 …Then… 6 rounds 20 seconds of max Burpees 10 seconds rest Let’s focus on pacing here! Goal in 30 second:7-10+ Goal in 20 second: 5-8
Bodyweight + Minimal: Click
4 sets: 30 L-Crunches 15 Leg Lifts 60 second Plank -rest 1:00 between sets-
Bodyweight: Strength 2- 3 sets (1 every 2 minutes) 10 Towel Bicep Curl to Press or Banded Bicep Curl to Press 10 Alternating Deadbugs Bodyweight: Monster Mash 3 sets at Moderate Pace 60 Line Hops 20 Alternating Bodyweight Renegade Rows 30 Alternating Leg V-Up 20 Hand Release Push Ups 60
Bodyweight: DT-ish (Retest)
5 Rounds for Time: 12 Alternating Single Leg RDLs 9 Jumping Lunges (L+R=1) 6 Pike Push Ups or Kipping Handstand Push Ups Time Cap: 10 Minutes
Bodyweight: Häagen-Dazs
5 sets: 20 Air Squats 12 Lateral Burpees over the Line 10 Single Arm Overhead Bodyweight Walking Lunges (each) -rest 90 seconds between sets- Time Cap per set: 2:30 minutes
For Total Time: AMRAP 2:30 Minutes 400m Run Max Air Squats -rest 90 seconds between sets- *Continue until 140 Air Squats are complete. Total Time Cap: 20 Minutes
3 sets (1 every 3 Minutes) 10 Tempo Dumbbell Floor Press @2121 10 Dumbbell Gorilla Rows
Bodyweight: Burrito
2 sets: AMRAP 2:30 5 Burpee Box Jump Overs (24"/20") 10 Bodyweight Upright Rows or Banded Upright Rows 20 Sit Ups -rest 2:30 between AMRAPs- AMRAP 2:30 5 Burpee Box Jump Overs (24"/20") 10 Towel Rows or Banded Bent Over Rows or Kipping Pull Ups 20 Alternating Leg V-Ups -rest
“Cut it out!”
Bodyweight: Complex 6 sets (1 set every 90 seconds) 5 Bodyweight RDLs + 5 X-Jumps + 5 Pike Push Ups* *RX+ = Kipping Handstand Push Ups *Little to no rest between movements. Aiming for 30 seconds of work and a minute of rest. Don’t
