2 Rounds
10 Chin Ups
20 Air Squats
30 Palm Release Push Ups
40 Sprinter Sit Ups [20 per side]
50 Supermans
2 Rounds
10 Chin Ups
20 Air Squats
30 Palm Release Push Ups
40 Sprinter Sit Ups [20 per side]
50 Supermans
3 Rounds
20 Palm-Release Push Ups
20 Footprints on the Ceiling
20 Push Press (30/15/10)
20 Supermans
3 Rounds
15 Air Squats
20 Overhead Lunges [10 per leg] (30/20/10)
20 Sprinter Sit Ups [10 per side]
20 Bulgarian Split Squats [10 per leg] (35/20/10)
3 Rounds
15 Chins Ups/TRX Rows
20 Upright Rows (35/20/10)
25 Bent-Over Rows (53/25/10)
3 Rounds
20 Air Squats
20 Overhead Walking Lunges [10 per side] (25/15/10)
20 Figure Eights (35/20/10) [10 per side]
3 Rounds
15 Chin Ups/TRX Rows
20 Upright Rows (35/15/5)
25 Bent Over Rows (53/25/10)
3 Rounds
20 Palm Release Push Ups
20 Weighted Side Bends (35/25/10) [10 per side]
20 Push Press (25/15/10)
3 Rounds
20 Kettlebell Swings (53/35/25)
20 Sprinter Sit Ups [10 per side]
20 Bulgarian Split Squats (25/15/10)
20 Supermans
3 Rounds
20 Air Squats
20 Push Ups
20 Supermans
10 Pull Ups (or TRX Rows)
3 Rounds
20 Push Ups
20 Footprints on the Ceiling
20 Dumbbell Push Press (25/15/10 lbs. weight plates)
20 Supermans