Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(15)
WRK for 15:00 mins
50 body builders
50 sit ups
50 db s/a hang to overhead
400m run

Finisher
1:00 plank
1:00 quad stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(12)
Complete as many rounds as possible in 12:00 mins
12 squats
8 v-ups
4 shuttle drops (5 yard suicide plus body builder)

Finisher
50 knee tap crunch
1:00 pigeon stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(24)
On the 3:00 x8 rounds
3 devils press(choose dumbbell weight)
27 heavy jump rope/jump rope
100m run

Finisher
50 russian twist
1:00 quad stretch

3 rm one in the bag

8 backsquats. 60kg
10 T2E
10 boxjumps
10 verticsl row
10 GHD
50 DU

3x
12 back squat
12 stepping lunges+leg raise

3x
10 bicep curl
10 tricep press

Hang squat snatch 5-5-5-5-5 reps

10 rounds for time of

• 30 seconds of L-sit, unbroken
• 10 box jumps

♀ 30-in. box ♂ 36-in. box

Share your at-home modifications and times in comments.