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M30

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)

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: 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

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

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

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

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Saturday:
07:00 – 16:00

Sunday Closed

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