Warm Up
2x
10 lunge and twist
10 bootstrappers
10 good mornings
30 bicycle crunches
15 single leg hops/leg
10 airplane push ups
A.ÊDeadlift
8-8-8
Then…
3 Rounds
10 weighted dead bugs
20 sit ups
30 reverse crunches
B.ÊFor time
50 D ball lunges
50 shoulder to overhead
50 hollow rocks
50 bicycles
50 lateral lunges
50 floor press
50 cals / 800m run
Warm Up
10 “No pushup” burpee with jump
10 lunge and reach
1:00 min cardio of choice
REPEAT
BURN
5 Sets
AMRAP x4
10 Burpee box jump overs (use large object to jump over, Tupperware bin)
18/16 cal bike, or row, or 1 min elliptical, or 6 stair runs
Max Effort Devils press in remaining time
Rest 2 mins between AMRAPs
Warm Up
5:00 jog
Then…
4x 15sec/hold
– plank
– superman
– L plank
– R plank
SWEAT
For time
100 mountain climbers
100 bicycles
60 sit ups
*E 20 reps perform:
6 backpack swing lunges
Challenge
Facetime a friend or relative to check in on them and see how they’re doing.
