621

 

• Ten vertical jumps ( jump as high as you can, land and do it again), 10
pushups 5 rounds.

•Run 1 mile for time.

• 10 pushups, 10 squats, 10 rounds.

• Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your
lowest score.

• Run 1 mile with 100 air squats at midpoint, for time.

• 7 squats, 7 burpees, seven rounds,for time.

• 10x 30 second handstand to 30 second bottom of the squat hold.

•Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.

•Run 1 mile, plus 50 squats?for time.

• 100 burpees for time.

• 5 squats, 5 push?ups, 5 sit ups, 20 rounds.

• 5 push ups with a 30 second plebs plank(a hold at the top of the push up,
arms extended and body tight like a plank!) at the end of each 5 reps, 10
rounds. Then 3x 100m dash @ 80%.

• Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

• Handstand 10 seconds jack?knife to vertical jump. 25 reps…

• Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips
extend before the arms bend!

• 50 air squats x 5. Rest equal amounts as it took to do each 50.

• Run 1 mile and do 10 pushups every 1 minute.

• sprint 100m 30 squats…8 rounds. •
30 push ups, 30 second handstand

• 10 sit ups and 10 burpees…10 rounds?for time.

• handstand hold, 30 seconds, squat hold 30 seconds…10 rounds. •
250
jumping jacks…for time.

• 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.

• Tabata Push?ups. 20 seconds on 10 seconds rest, 8 rounds. Count your
lowest score.

• 30 second handstand against a wall, followed by a 30 second static hold
at the bottom of the squat. 5 rounds.

• With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed,
5 rounds for time.

• Run 1 minute, squat 1 minute 5 rounds.

•Run 1 mile for time.

• Air squat x 10 push up x 10 sit up x 10 3 rounds for time

• 10 push?ups, 10 hollow rocks, run 200 meters….5 rounds.

• Do Tabata Squats with eyes closed.

• Bottom to bottom ( rest at the bottom of the squat instead of
standing….without support on your hands or butt and make the bottom
good, straight back, butt back)…..tabata squats.

• 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4
rounds.

•Handstands, 30 second hold, 30 second static squat, 30 second rest, 8
rounds.

• Sprint 50 meters, 10 push ups. 10 rounds.

• 50 air squats, 4 rounds. rest for 2 minutes between rounds.

• 3x 20 tuck jumps. 3x 30 second handstands.

• 400m run/sprint 30 air squats, 3rounds for time.

• 20 jumping jacks, 20 burpees, 20 air squats…3 rounds or Plebs Plank..3
rounds.

• Warm up. Run 100 meters and do 20 air squats. 10 rounds.

• Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the
handstands first. Rest and recover and do the runs with a rest in between
that is as long as it took you to run your first 800.

• 100 air squats 3 min. rest, 100 air squats.

•Run with high knees for 15 seconds and drop into a pushup, get back up
and run with high knees again for 15 seconds…….repeat 5x. Each pushup
counts as 1 rep. Rest. Do 3 more rounds.

• 10x 50 meter sprint.

• Test yourself on a max set of push ups…tight body chest to the
floor…full extension!

• If you cannot do “unmodified” do your pushups from the knees. After that
do 100 air squats for time.

• Run 400m air squat 30 hand stand 30 seconds 3 rounds for time

• 50 burpees for time.

• 5 pushups, 5 squats, 5 sit?ups ? 20 rounds

•Run 1 mile, stopping every minute to do 20 air squats.

• 30 second handstand, 60 second squat hold ( at the bottom of the
squat) 5 rounds

•Run 200 meters, 50 squats, 3 rounds

•Air squats x 20, Burpees x 20, Push?
Ups x 20 ? 3 rounds…for time.