Warm-up: 3:00 jump rope

20/20/20/20, x12

• jumping lunges
• mountain climbers
• bicycles
• rest

AB burnout, 1 minute each:

• leg raises
• oblique crunch
• oblique crunch
• rest
• reach crunches
• plank
• v-crunches
• rest
• toe touch crunches
• flutter kicks
• scissors

5 Rounds, 0:20 each:

• jump squats
• dips
• bicycles
• lunges
• mountain climbers
• rest

Warm-up: Movement; :30/:10, x3: jump squats, kick-ups, high knee jog

4 Rounds:

• 15 diamond push-ups
• 10 chest flies
• 45 toe touch crunches
• 10 reverse rows
• 15 Kettlebell high pulls – each hand

Finish: :20/:10, x6: chest press burnout

Warm-up: Movement; 1:00/:10, x2: row, side shuffle, jump squats

Strength: bench press, 5-3-2-1 increasing weight

3 Rounds:

• 20 bar burpees
• 15 reverse rows
• 30 Kettlebell high pulls
• 15 knees to elbow

If it’s not raining, run 5:00

3 Rounds:

• 10 Shoulder press
• 15 Leg Raises
• 50 Reps High Knee Jog

Run 5:00

Warm-Up: Movement; 100 Jumping Jacks, Run – Park

5 Rounds:

• 10 Squats
• 10 Chin-Ups
• 40 Suitcase Crunches
• 10 Squat Thrust
• 10 slam balls

Finish: Run – SPRINTS!!!

Warm-up: movement; 30 burpees, run – HT 3 blocks

Strength: weighted chin-ups, 2×4

3 rounds for time:

• 5 cleans
• 10 ring dips
• 20 total weighted lunges
• 200 yard run

Warm-up: 30/30, x3: jumping jacks, lunges

20/10, x8:

• jump squats
• high knee jog
• 1-leg toe touches
• cross body mountain climbers
• kick-ups
• knee tuck crunches

Finish: AB surprise!

4 Rounds:

• 12 Decline Push-Ups
• 12 Prone Rows
• 24 Nasties each side

Warm-up: Movement; 20/10, x4: Jump Squats, Burpees, Squat Thrusts

4 Rounds:

• 12 Front/Side Combo
• 36 Leg Raises
• 12 Pike Push-Ups or Handstand Push-Ups
• 36 Kettelbell Swings

Finish: 30/30/30, x3: Bicycles, Jumping Lunges, Oblique Twists