For time

1k run, 100 push ups, 150 air squats, 200 sit ups

For time – 100 air squats, 20 burpees, 100 sit ups, 20 burpees, 50 air squats, 20 burpees, 50 sit ups, 20 burpees, 100 push ups

Amrap x 24

30 high bum push ups, 30 jump lunges, 30 hollow rocks , 10 burpees

Emom x 24

1. 40 air squats
2. 20 push ups
3. 30 hollow rocks
4. 20 chair dips

Amrap x 22

40 mountain climbers, 40 walking lunges, 40 push ups, 40 hollow rocks

Get a back pack and fill it with some lbs

5 rounds – 30 backpack curls, 20 chair dips, 10 burpees over the back pack

5 rounds w/ 2 min rest between

70 air squats – 50 sit ups – 30 push ups

score is total time minus the breaks

Compete as many reps as possible in 25 min of

30 air squats, 25 sit ups, 20 chair dips, 15 jump squats, 10 burpees

4 rounds

40 lunges, 40 sit ups, 40 bent over rows, 40 frog pumps

fill a backpack with some weight or use milk jugs or whatever you have for the bent over rows and frog pumps (frog pump demo can be viewed on YouTube)

5 rounds for time 40 jump squats, 30 hollow rocks, 20 push ups