800m …directly into… AMRAP 10 Minutes: 10 Towel Rows or 10 Bent Over Banded Banded Rows 10 Push Ups 15 Air Squats …directly into… 800m Run

8 Rounds for Time 200m Run 10 Hand Release Push Up 10 Jumping Air Squats

AMRAP 12 Minutes 10 Line Facing Burpees 20 Strict Sit Ups 30 Bodyweight Step Back Lunges (all 15 on one leg, then all 15 on other)

AMRAP 7 Minutes 200m Run 10 Push-Up -Rest 2 Min- AMRAP 7 Minutes 200m Run 15 Air Squat

4 rounds for QUALITY 10 V-Ups 10 Tempo Bodyweight Single Leg RDLs (5 Left, then 5 Right) -rest 2:00- 4 rounds for QUALITY 10 Single Leg V-Ups (5 Left, then 5 Right) 10 Tempo Bodyweight RDL or Banded Good Mornings *Tempo for RDLs: 2 seconds down, 1

3 rounds 600m Run 10 Bodyweight Renegade Rows (with push up) 30 Air Squats

EMOM 12 Minutes Minute 1: 40 Second Forearm Plank Minute 2: 40 Second Hollow Hold Minute 3: 40 Second Superman Hold Minute 4: Rest

For Time: 400m Run 20 Pike Push Ups or Banded Strict Press 400m Run 40 Towel Rows or Banded Bent Over Rows or 25 Strict Pull Ups 400m Run 20 Pike Push Ups or Banded Strict Press 400m Run

For Quality EMOM 20 Minutes Minute 1: 8 Tempo Air Squats Minute 2: 8 Tempo Bodyweight RDLs or Banded Good Mornings Minute 3: 8 Tempo Push Ups Minute 4: 8 Tempo Towel Rows OR Banded Bent Over Rows Tempo for all movements is 2 seconds down

For Quality, NOT time: 10-10-8-8-6-6-4-4-2-2 Supinated Towel OR Banded Bent Over Row Box Step Ups (24/20")

FOR QUALITY 3 Sets 8 Single Arm Bodyweight Overhead Squat (8 on left, then 8 right) 16 Towel Bicep Curls or Banded Bicep Curls -rest 1:00 between sets- into 3 Sets 8 Jumping Split Squat (8 on left, then 8 right) 16 Box/Chair Dip -rest 1:00 between sets-

EMOM 16 Minutes (a.k.a 4 sets) Minute 1: Max L-Crunches Minute 2: Max Towel Rows or Banded Bent Over Rows Minute 3: Max Box Jumps (24"/20") Minute 4: Rest