45 min AMRAP: run 200 meters 30 walking lunge 30 med ball squat thrust one min wall sit...

Complete 3 rounds of the following: 12 hammer curl 12 push press 12 lat pulldown 12 upright row...

45 min AMRAP: 20 med ball squat thrust 20 med ball slam 100 jump rope 20 box jump...

5 rounds for time: 12 dumbbell deadlift 12 box jump 8 pullup 12 dip 12 dumbbell stiff leg...

4 sets of 8-12 reps for each exercise bench press incline dumbbell bench press bent over row lat...

Complete the following for time: 200 jump rope 60 pushup   60 situp 60 lunge 200 jump rope...

45 min AMRAP: run 200 meters 200 jump rope 20 box jump 20 box split jump 50 walking...

45 min AMRAP: 10 burpee 20 chinup 30 pushup 40 situp 50 squat 60 second plank