No equipment workouts you can take on the road or do at home.

Warm up 

  • 10 cat cows
  • 10 ps elbow openers (from planks for RX)
  • 10 ps  thread the needle (from planks RX)
  • 6 bird dog with a 2 sec pause( from planksRX)
  • on a matt 10 roll ups to standing( single legsRX)
  • 10 lunges with arms reaching back
  • squat for 2 mins moving side to side 

1

3 Rounds:
Run 1/2 mile
50 Squats

2

10 Rounds:
10 pushups
10 L-sits
10 Squats

3

200 squats for time

4

5 Rounds:
Run 200m
10 squats
10 pushups

5

3 Rounds:
Sprint 200m
25 pushups

6

6 Rounds:
10 pushups
10 squats
10 hollow rocks

7

5 Rounds:
3 vertical jumps
3 squats
3 long jumps

8

5 Rounds:
400m sprint
2 minutes rest in between

9

Run 1 mile
10 squats every minute

10

100 burpees for time

11

10 Rounds:
10 pushups
10 squats
10 renegade rows with push to ceiling

12

10-9-8-7-6-5-4-3-2-1
Burpees
Squats

13

4 Rounds:
Run 400m
50 squats

14

7 Rounds:
7 squats
7 burpees

15

100 jumping jacks
75 squats
50 pushups
25 burpees

16

3 Rounds:
10 handstand pushups
20 burpees
30 squats

17

50-40-30-20-10
pushups
squat jumps

18

Run 1 mile
100 pushups
100 squats
100 situps
Run 1 mile

19

3 Rounds:
30 walking lunges
20 tuck jumps
10 burpees

20

AMRAP in 15 minutes:
7 handstand pushups
10 pushups

21

6 Rounds:
200m sprint
21 burpees

22

2 Rounds:
50 mountain climbers
40 seated torso twists
30 burpees
20 pushups
10 high jump tucks

23

100 squats
50 pushups

24

400m of broad jump burpees

25

8 Rounds:
8 pistols (4 each leg)
8 pushups