Warm Up:

3 Rounds:

200 meter jog or 1:00 High Knees  

1:00 Plank  or 1:00 Handstand Hold  

15 Air Squats  

No Equipment Workout:

Every 1 min for 15 mins, alternating between:

10 Burpees  

Handstand Walk, 20 ft  

Plank Hold, 45 secs  

Scales: 

Handstand Walk => 40 Shoulder Taps  

3 Things: 

– This is 5 total rounds. It’ll start easy, but it will get nasty, so be ready. 

– Do your best to start every movement at the top of the minute, no matter how tired you might be.

– If any movement takes longer than 45 secs, scale it back. I want at least 15 secs of built-in rest for each movement.

Dumbbell Workout:

5 rounds, each round for time, of:

18 Dumbbell Snatches, pick load  

9 Ring Dips  

50 Double Unders  

Rest 3 mins between each round.

Scaling Options:

Double Unders > Single Unders  > Jumping Jacks

Ring Dips > Bench Dips   > Push-ups

Body Weight Workout:

As many reps as possible in 12 mins of:

Marguerita Flow, 1 min 

Crab Walk, 10 ft, 1 min  

Marguerita Flow, 2 mins

Crab Walk, 10 ft, 2 mins

Marguerita Flow, 3 mins

Crab Walk, 10 ft, 3 mins

Marguerita Flow = Burpee/Push-up/Jumping Jack/Sit-up/Handstand

Scaling Options:

Marguerita Flow: Free Standing HS => Wall HS => No Handstand 

*Crab Walk => Bear Crawl

*every 10ft will equal 1 crab walk/bear crawl “rep”

3 things: 

– Have some fun. We’re getting whacky with these movements. 

–  Sub the Crab Walk if mobility is an issue.  

– Watch your pace. Stay as close to your 1 min pace as possible.

Mayhem Athlete:

“Slinky Dog”

5 Rounds:

400 meter run   or 1:30 of High Knees  

20 Push-ups  

20 Coassack Squats  

Advanced Option:  400m Run, 100ft Handstand Walk, 20 Alternating Dumbbell Hang Clean & Jerk