Bodyweight

*Bodyweight movement only workouts

5 Rounds

15 Burpees

25 Air Squats

35 Situps

For Time:

50-40-30-20-10

Pushups

Lunges/leg

20 min Amrap

6 V-Ups

8 Pushups

12 Squat Jumps 

Dumbbells

*Workouts for those with access to dumbbells

For Time:

100 DB Shoulder to OH

*EMOM 10 Situps

For Time:

21-18-15-12-9-6-3

DB Hang Squat Cleans

Pushups

18 min Amrap

10 DB Snatch/arm

30 Air Squats

Under 30 mins

*Effective workouts under 30 mins

25 Min Amrap

1-2-3-4-5-6....

Burpees 

Lunges/leg

Situps

5 Sets

3 min Amrap

7 DB Thrusters

9 Burpees over DB

*Rest 2 mins b/w Amraps

 

 

Cardio

*Workouts for those with access to cardio equipment

5 Rounds

400m Run

40 Situps

10 Sets

2 min Run Easy

1 min Run HARD

30 min EMOM

:30 sec Run/Row Sprint

:30 sec Rest

4 Rounds

2 Mins Elliptical HARD

2 mins Burpees