10 Rounds:

30 sec sprint (80% of max speed)

30 sec jog or speed walk (30% of max speed)

-

3 giant sets: (for quality not time) pick any 3.

10-15 Push-Ups

3-10 Strict HSPU

10-15 Curls

10-15 Tricep Extensions

10-15 Rear Shoulder Raise

10-15 Side Shoulder Raise

10-15 Ball Slams

10-20 AB Roller/ V-Up/ Weighted Sit-Ups/ TTB/

60 Second Plank

60 Second Side Plank left and right




20 min AMRAP:

5 Pull-Ups (stict or kipping)

10 Push-Ups

15 Air Squats

30 Double Unders

-

Sub Double Unders for:

20 Jumping Jacks

10 Box Jump Overs/ or Box Jumps

100m Run

5 Cal Bike

-

(no equipment)

20 min AMRAP:

10 DB/KB back rows (10 on each arm/ same time if possible, if not all R then all L)

15 Push-Ups

15 Air Squat Hops Over an Object


WORKOUT OF THE DAY