september 5th

AMRAP - 7 minutes
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted

Three 5-minute rounds of:
Medicine ball sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds

AMRAP 7 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
10/leg plank tapping toes in and out