A. 4 Rounds 30 Seconds Kimura Sit Up 30 Seconds Mountain Climbers B. 1-2-3-4-5-6-7-8-9-10 Front Squat Burpees C. Awake and Evolve

A. 20-20-20 Box Jumps 10-10-10 Box Dips B. 20-20-20 Air Squats 10-10-10 Bent Over Row C. 3 x 20 Janda Sit Up (Butterfly Style) D.

A. 3×3 Turkish Get Ups B. 4 Rounds 800 Meters Run or Row 25 Walking Lunges 15 Push Ups C. Tabata Seesaw Press D. Awake

A. 3 x 3 Wide Leg Seated Press 45 Seconds of Mountain Climbers B. 3 x 10 Front Squats 3 x 30 Seconds Flying Lunges

A. 5 Rounds 25 Russian Kettlebell Swings 10 Burpees B. 4 Rounds 5 Clapping Push Ups 25 Air Squats C. 4 x 45 Second Plank

A1. 5 X 10 Suitcase Deadift A2. 5 X 5 Halos Right and Left B. 5 Rounds 5 Pull Ups 5 Burpees 5 V Ups

A. Tabata Handstand Holds at Wall B1. 5 X 5 Press B2. 5 X 5 Broad Jumps C. 5 Minutes Alternating Turkish Get Ups D.

A. 7 Rounds 7 Kettlebell Swings 7 Goblet Squats 7 Push Ups B. Tabata Mash Up Box Jump Dragon Flags C. Awake and Evolve

A. 5 Rounds 10 Mountain Climbers 10 Tuck Jumps 10 Kimura Sit Ups B. 3 Rounds 500 Meter Row or Run 12 Deadlift 21 Box

A. 3 x 3 Pull Ups using bands or weights as needed *rest as needed between attempts B. AMRAP in 10 Minutes 5 Jumping Air

A. 15 – 12 – 9 – 6 Overhead Squats Box Dips B. 5 Alternating Turkish Get Ups Per Arm C. Tabata Plank hold Side

A. 3 Rounds 10 Squats 10 Jumping Lunges 10 Burpees B. 4x 100 Sprint run or row Rest 1 minutes between efforts C1. 5 x