Limited

10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd butt kickers 10 yd high knees 10 yd bear crawl forward 10 yd bear crawl backward Then, 2 Rounds: :30 Alternating Calf Stretch 5 Elbow to Floor Stretch (each side) 5 Air Squats 5 Supermans with Scapular Retraction If you're doing minimal then also perform: 4 Single DB Front Squats (Each side) 4 Single DB Push Press (Each side) 4 Single DB Thrusters (Each side) 2 Double DB Front Squats 2 Double Dumbbell Thrusters

AMRAP 18 minutes 400m Run 20 Squat to Overhead Reach 10 Pull Ups Or Bent Over Rows

AMRAP 18 minutes 400m Run 20 Double Dumbbell Thrusters (2x 50/35) 10 Pull Ups OR Double Dumbbell Bent Over Rows (2x 50/35)

2 rounds: 10 Dumbbell Suitcase Deadlifts (each side) 1:00 Glute Bridge Hold -rest 1:00- *little to no rest from the Deadlifts to glute bridge

1:00 Calf/achilles stretching 1:00 Couch Stretch (R/L) 1:00 Toe Touch Stretch

Burpee Challenge

3 Rounds 3 Box Step Ups (each side) 3 Single Leg RDL (each side) 5 Push Up to Downward Dog Transitions

For Time: 40-30-20-10 Box Step or Jump Overs (24/20) Burpees *complete 5 Wall Walks after each set of burpees

For Time: 40-30-20-10 Single Dumbbell Box Step Overs (50/35) (24"/20") Burpee over the Dumbbell *complete 5 Wall Walks after each set of burpees

3 Sets: Select a weight that allows you to complete each set unbroken. 15 Dumbbell Goblet Squats 10 Single Dumbbell Curtsy Lunges (Dumbbell in goblet position) -rest 60 seconds-

Burpee Challenge

1:00 Pancake Stretch 10 Alternating Scorpion Stretches 1:00 Child's Pose

3 Rounds: 10 Plank Jacks 5 Inchworms 5 Air Squat +Lunge + Lunge Combo (Sq.+L+L=1) 10 Flutter Kicks (L+R=1) If you're performing minimal, also do this: 4 Hang Dumbbell Power Cleans 4 Dumbbell Power Cleans

5 Sets In a 2 Minute Window 20 Sit Ups 10 Push Ups Max Jumping Lunges in remaining time -rest 1:00 between sets- SCORE: Only score Jumping Lunge Reps (L+R=1)

5 Sets In a 2 minute window 20 Sit Ups 10 Push Ups Max Dumbbell Power Cleans in remaining Time (2 x 50/35) -rest 1:00 between sets-

3 Sets 10 Half Kneeling Single DB Arnold's Presses 10 Dumbbell Front Raises (two lighter Dumbbells) -rest 1:00-

1:00 Chest Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Seal Stretch

Burpee Challenge

3 Rounds: 30 Jumping Jacks OR 30 Single Unders 5 Single Leg Glute Bridges (Each leg) 5 Dynamic Squat Stretches 3 Up Downs If you're performing minimal also do: 3 Dumbbell Deadlifts 1 Dumbbell Burpee 3 Dual Dumbell Hang Snatch 1 Dumbell Devil Press

For Time: 100 Plate/Line Hops 50’ Bear Crawl 40 Glute Bridges 100 Plate/Line Hops 50’ Bear Crawl 30 X Jumps 100 Plate/Line Hops 50’ Bear Crawl 20 Burpees

For Time: 100 Double Unders (2x Single Unders) 50’ Dumbbell Farmers Carry (2x50/35) 30 Dual Dumbbell Burpees (2x50/35) 100 Double Unders (2x Single Unders) 50’ Dumbbell Farmers Carry (2x50/35) 20 Dual Dumbbell Hang Snatches (2x50/35) 100 Double Unders (2x Single Unders) 50’ Dumbbell Farmers Carry (2x50/35) 10 Dumbbell Devils Press (2x50/35)

8 sets: 20 Seconds On, 10 Seconds Off Hollow Rocks OR Hollow Hold The only rest you will get is the 10 seconds off each time.

2:00 Child's Pose 1:00 Alternating Scorpion Stretch 2:00 Alternating Calf Stretch 1:00 Hamstring Stretch

Burpee Challenge

10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd butt kickers 10 yd high knees Then, 2 Rounds: :30 Alternating Calf Stretch 5 Elbow to Floor Stretch (each side) 5 Air Squats Then, Clean and Jerk Warm Up (barbell OR DB)

5 Rounds For Time, With Partner: 24 Plate/Line Hops (Same Time) 19 V-Ups (Split) 2 Squat +Lunge + Lunge Combo (Same Time) 400m Run (Same Time)

5 Rounds for time, With Partner: 24 double-unders (Same Time) (2x Single Unders) 19 V-Ups (Split) 2 Double Dumbbell Clean and Jerks (2x 50/35) (Same Time) 400m Run

EMOM X 10 Minute 1: 10 Box/Chair Dip Minute 2: 10 1-and-1/4 Air Squat

2:00 Couch Stretch (each side) 1:00 Corpse Pose

Burpee Challenge