3 Rounds For Time:
50 Jumping Jacks
30 Hollow Rocks (Scale to a :30S Hollow or Tuck Hold)
10 Inch Worms (Scale to 50 ft Bear Crawl)
Inch Worm Demo: https://www.youtube.com/watch?v=uwB_lmF3_R0
For Distance: Handstand Walk, 15 Minutes
Scaling Options: Practice anything handstand related. (Wall kick ups, wall walks, plank shoulder taps, handstand holds, etc.) Mix & match for 15 minutes.
4 Rounds, each for time:
50 Mountain Climbers
Reduce reps to 5/25/5 if needed.
20-16-12-8-4 reps, for time of:
Complete as many rounds as possible in 7 mins of:
10 Kneeling Jump-Ups
10 Tricep Push Ups
Kneeling Jump-Ups Demo: https://www.youtube.com/watch?v=a8hk0N-1zNc
Complete as many rounds as possible in 14 minutes:
Sprint 100 M Or 30 Second Sprint
9 Random Object Shoulder Press
Frogger Demo: https://www.youtube.com/watch?v=ueGvIOHMZG0
Each for time: 2 X 1 Mile Runs
Rest 5 minutes between efforts.
Scale distance to 800 M or run/walk.