AMRAP 15 Minutes 400m Run 20 Alternating Single Leg RDLs 10 Lateral Burpees Over a Line

For Time: 100 Sit Ups 80 Air Squats 60 Alternating Single Leg RDLs 40 Alternating Leg V-Ups 20 Burpee Box Jump Overs (24"/20")

5 Sets (30 Sec Per Movement) Alternating Leg V-Ups Flutter Kicks L-Crunch Mountain Climbers -Rest 1 minute between sets-

EMOM 15 Minutes Minute 1: 12 Jumping Lunges (L+R=1) Minute 2: 12 Squat to Overhead Reach Minute 3: 48 Line Hops

EMOM For as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc.

EMOM 15 Minutes Quality Core Work Minute 1: Max Alternating Leg V-Ups Minute 2: Rest Minute 3 Max Sit Ups Minute 4: Rest Minute 5: Max Plank Hold Minute 6: Rest Minute 7: Max Leg Lifts Minute 8: Rest Minute 9: Max L-Crunches Minute 10: Rest Minute 11: Max Hollow Hold Minutes 12:

AMRAP 15 minutes 5 Wall Walks 10 25ft Shuttle Runs 20 Alternating Leg V-Ups 40 Bodyweight Walking Lunges

4 sets: AMRAP 3 Minutes 90 Line Hops 30 Towel Rows or Banded Bent Over Row or 15 Strict Pull Ups Max Alternating Leg V-Ups -rest 1:00 between sets-

8 Rounds 200m Run 10 Jumping Lunges (L+R=1) 5 Hand Release Push Ups

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)