*perform 10 perfect air squats every minute on the minute
-into-
3:00 moderate cardio (your choice)
*perform 5 inchworms every minute on the minute
-into-
2:00 moderate/fast cardio (your choice)
*perform 10 V Ups every minute on the minute
1 set at workout pace
4 Alt V up
2 Burpee Pull Ups
4 Wall Balls (at workout weight)
30 Alternating V Ups
10 Burpee Pull Ups
-Rest 5 Minutes-
AMRAP 10 Minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups
20 Glute Bridges
10-15 Bulgarian Split Squats (Each Side)
10 Birddogs (Each Side)
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min