1) “Hold your weight”

Alt. EMOM 20:

Planks x 30 sec

Wall sit x 30 sec

Half Sit-up Hold x 30 sec (hold at the half way point of a sit-up)

Lunge Hold x 30 sec (15 sec right, 15 sec left)

*you will do 5 sets of each movement, 30 sec of work, 30 sec of rest for 20 min

2) “20 Spot”

AMRAP 20:

20 x Push-ups

20 x Sprawls

20 x Shoulder Taps

20 x Mt. Climbers

3) “Lunge your way there”

5 Rounds:

2 min max distance odd object lunges (hold any weighted object however you want)

1 min rest

*score is distance

4) “Don’t be a Burden”

3 mile Burden Run (carry any weighted object however you want)

5) “Burpee Run”

30 min max distance run

*Every 3 minutes starting at 3 min mark, complete 20 burpees